Monday, February 19th
Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift. As always, form takes precedence so if you start to lose it end your sets.
Metcon: Establish a plan that allows you to avoid redlining. Squat clean thrusters should be able to be done in fast singles. 90% effort today. Work on performing the new burpee-box jump standard today.
Strength
Sumo Deadlift: 1RM.
Rest 2-3:00
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
WOD
“Green Light”
For time:
15-12-9
Squat Clean Thrusters (135, 95)
Burpee Box Jumps (24, 20) (New Standard)
Rx+:(155, 105) (30, 24)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
8:00 Cap
Extra Credit
1a) Front Front Elevated Split Squat on 45# plate: 3 x 6 ea. Rest 45s.
1b) Stir the Pot: 3 x 10 reps each direction. Res 45s.