Monday
4.8.19
Strength
Deadlift
Build up in load across the 3 sets of 8, towards a heavy set of 8 for the day. final set should be around 75% if you know your 1RM. Final week for this 8 rep set so build to a true 8RM
Conditioning
27-21-15-9 (16 Minute time cap)
Hang Power Cleans
Pull-Ups
Level 3- 135/95
Level 2- 95/65
Level 1- A weight that allows sets of at least 10-15 unbroken.
CROSSFIT ENDURANCE
Row 1K steady pace to warm-up
then
Row 5x1K,
Rest 1:00 after each set
then rest 3:00
Row 3x500M
30 rest after each set