We'll be lifting heavy things all week so make sure you're prepared. As you'll notice, the schedule for the whole week is posted so you can plan ahead if you know you can't be here on a given day. Good luck Outliers. Work Hard.
Monday: 1RM Snatch
1RM Overhead Squat
Tuesday: 1RM Make Ups
1RM Jerk
WOD: Annie
50-40-30-20-10
Double Unders
Sit Ups
Wednesday:
1RM Clean
1RM Front Squat
WOD: 21-15-9
Burpees
Box Jumps (20”)
Pull Ups
Thursday: 1RM Make Ups
Active Recovery
WOD: the following for completion (not for time)
1K Row
3 Rounds
15 KB Swings (1.5/1)
10 Squats
5 Ring Push Ups
Mobility Class with Jon B. at 630pm
Friday:
CrossFit Total
1RM Squat
1RM Press
1RM Deadlift
Saturday:
930am Barbell Proficiency
1RM Make Ups/Redo
Optional *
1RM Thruster
1RM Push Press
1030 Mash Up
WOD: Rounds of 9-15-21 for time
Run 400m
Thrusters (95/65)
Pull Ups
1130 Open Gym
