Week Preview for 12/7/20

🔷 Thanks for coming out to the Christmas Party this past weekend.  Great times and now we get to sweat it all out.  Looking forward to finishing out 2020 strong with you all.

🔷 We do have Level Method Testing opportunities again this week and as always we can help you adjust workouts if you aren’t in a position to test that day.

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Robby, David, and Taylor working Dumbbell Thrusters!




Kicking off the week with Cleans for strength work then a longer triplet of light Front Squats, Toes-to-Bar, and Double Unders.  Building some volume on this one!



Rowing, Dumbbell Hang Power Snatches, and Strict Pull Ups followed by accessory work of Top & Bottom Ring Support Holds.



Level Method Testing:  Upper/Lower Endurance.  We recently tested Deadlift and Upper Body Pushing so hopefully you’re good to go there but if not we will have a little time to get those in before the workout.  Cash-Out with Runs and Situps (optional).



Level Method Testing:  your choice of Running OR Rowing test.  If you hit the Run, you’ll have options after of either Power Snatch or Back Squat strength work.  You’ll likely be good for the day if you hit the Row.  Use any extra time to mobilize and recover for the rest of the week.



We’ll start with finding a heavy set of Hang Power Cleans for strength then do AMRAP intervals of light Hang Power Cleans and Lateral Burpees over the Bar.  Higher intensity on this interval workout.



Having some fun this morning with CrossFit Total!  This class may go a little over an hour so clear your schedule.  We’re unable to do this in weekday classes because of the time it takes to max three lifts so sign in and let’s get on it!  We will have options for newer lifters to do 3RM, 5RM, or 8RM attempts instead of the 1RM.

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