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CrossFit-Monday, 1/30/23

Warm-up (2 rounds)

10band pass throughs

10band pull aparts

10push-ups

10band face pulls

10overhead squats


EMOM 5

3 thrusters, start at 65% 1RM, build


Upper Body Strength

Circuit

E3MOM15

1st minute- Dips10-8-6-8-10

2nd minute False grip body rows

8-8-8-8-8

3rd minuterest


Conditioning

For time: 21-15-9

Thrusters (95/65)

Pull-ups

Follow each set of pull-ups with 50 double Unders

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New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

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