Wednesday, November 29th
Strength: The intent today is use last weeks 3RM and perform 9 sets for speed work. You will pause for a 1 count on each rep just to ensure we are not “jamming” our elbows into the floor and break up the phases of the lift.
Metcon: Today’s metcon is all about pacing since the movement pattern is complex and cause you to redline if you do not go out slowly. Shoot for 4-5 reps every 60s and augment your pace from there.
Strength
Speed Floor Press: 9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight.
– Pause for a 1 count on each rep.
– Change Grip every 3 sets ie. close, medium then wide.
WOD
“CP”
For time:
30 Curtis P’s (135, 95)
*1 Power Clean + 1 Front Rack Forward Lunge ea + 1 Push Press
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
*Beginner Option
3 RFT:
10 Deadlifts (95, 65)
20 Walking Lunges
30 Single Unders
10:00 Cap