We LOVE Running!

We LOVE Running!

CrossFit

Weightlifting
Back Squat 
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Kettlebell Row x 8-10 reps
Rest 60 seconds
Kettlebell Row  
 
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

MASS Class

Weightlifting
Power Clean 
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps

Build to today’s heavy double, and then…

Clean 
Every 2 minutes, for 8 minutes (4 sets):
Clean x 2 reps

Build to today’s heavy double, and then…

Clean Pull 
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps
Deadlift 
In 15 minutes or less, build to today’s “heavy”…
Deadlift x 4 reps

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.