Felipe Loyola's Successful Max Deficit HSPU@470mm
Monday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) M/E Banded Conventional Deadlift (B) CFSEndurance Short Intervals 5x3min Work 1min Recovery Run 400m then Max Rep Conventional Deadlifts@50% (PostWorkout Recovery) TBA by Coaches
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) For Time Bar Muscle Up "Jackie" 1 Round-1000m Row, 50 Thrusters@20kg, 30 Bar Muscle Ups (B) M/E 1 Power Clean + 1 Push Jerk + 1 Split Jerk in 6mins from A (C) Optional 2rm Front Squat (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Wednesday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) For Time-9.6.3 Power Snatches@70%, OHS same weight as Power Snatch (B) M/E 1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch in 6mins from A (C) Optional 3rm OverHead Squat (E) Optional CFSGymnastics Tabata Hollow Holds & Superman Holds. 8 Rounds of Hollow then 8 Rounds of Supermans (PostWorkout Recovery) TBA by Coaches
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) CrossFit.com WOD (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) TBA (B) For Time-Strict HSPU & GHDSU TBA (C) Optional CFSEnduarance Tempo/Time Trial Ski 2km (D) Optional CFSGymnastics Handstand Holds TBA (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Saturday-7am CFSEndurance Long Intervals-2 Rounds Tabata Row 2mins Recovery Tabata Bike 2mins Recovery
Saturday-8am Mobility Assessments with Michael
Saturday-8am till Finish Catch Up & Open Box
No comments:
Post a Comment