top of page

CrossFit-Thursday, 3/30/23

Warm-up (2 rounds)

10 supine leg swings

10 Romanian deadlifts

15 band pull aparts

10hi knees/butt kickers

10 EBB muscle cleans

10 EBB front squats

Deadlift-Build to a moderate/heavy set of 10

Then 10@ -5%

10@ -10%


Conditioning-For time:

10x50' shuttles

60 deadlifts (135/95)

8x50' shuttles

45 hang power cleans (135/95)

6x50' shuttles

30front squats (135/95)

4x50' shuttles


Optional Accessory Work (3x10)

forward and backward lunge per side

weighted hip extension (ghd)

50 views1 comment

Recent Posts

See All

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

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

bottom of page