We will be closed this Sunday, April 16th.
Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning Wednesday, April 19th at 7 pm!
single-leg Romanian dumbbell deadlift
- 4-5×8-10 (30X1 tempo)
– one work set every 4 min.
35 hang power clean+push presses (115/80)
– 5 back squats every minute on the minute
Accessory Strength/Size/Skill (“S3“):
(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)
- 5×5 (30X0 tempo)
incline bench press
- 4×8-10 (2020 tempo)
– one work set every 3 min.
FLR (optional: on rings)
- 4xME (1:1 rest)
Accessory Speed/Stamina (“S5“):
(to be performed outside of class on your own)
18 min. run/bike/row @ 80%
Review movements here: http://www.divisionstcrossfit.com/movement-glossary/
Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/
Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/
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