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Wednesday CrossFit

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Announcements

Nutrition challenge is starting the first week of February. Set up your initial appointment to put your goals on paper and we’ll help you get there.

Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Deadlift (Deadlift (Week 2 of 4 Strength Cycle))

Every 4min. x 4 Rounds:

20/15 Cal Assault Bike “Buy in”

then;

Round 1: 3 Deadlifts at 60%

Round 2: 3 Deadlifts at 70%

Round 3: 3 Deadlifts at 80%

Round 4: Max Unbroken Deadlifts at 90%

*You are doing the assault bike cals each time. Just like the run section from last week.

*Be sure to take your time before you grab that bar on the last set. If you go a little over on time for the last one it’s fine. DO NOT bounce the weights. That will mess up your numbers for the future.

Metcon

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Toes-To-Bar

2-4-6-8-10-12-14-16-18-20

Front Rack Lunges (95/65lbs.)

*To make it easier in your mind, it’s just double the # from the amount of TTB you did. Example) 5 TTB is 10 Lunges.

*Time Cap: 15min.

*Left + Right = 2 reps

Metcon

Metcon (No Measure)

Extra Credit: Because I’m unsure how long that second piece is going to be.

Weighted Planks

1min. on x 1min. off

3-4 Rounds

*Squeeze glutes to engage lower abs