Friday, May 3rd, 2019

New Cycle Starting Monday, May 6th!

Last day of testing week! Hopefully you have all recorded your results in terms of load, timing, how it felt, etc..

Remember those metrics for our 2nd testing phase in 4 months.

Bigger numbers and faster times are easy to recognize! It is the feeling in the lift, the confidence lifting that weight, the mobility needed to get that depth or the stamina earned through months of training hard that are the little wins that make all the difference. Remember those things and you will be growing everyday!

A.
Athlete’s Choice-

“The Bear”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style

-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest cycle completed!

OR

“The Bull”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Snatch
Overhead Squat
Snatch Grip Pushpress
Snatch Balance
Snatch Grip Pushpress

-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!

B.
CrossFit Benchmark WOD: “Annie”
For time: (10 minute cap)
50-40-30-20-10
Double Unders
– Single Unders X 2
Abmat Situps

OR (if you are proficient with your doubles and can go unbroken for most of your sets, try “Big Annie”)

“Big Annie”
For time: (10 minute cap)
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situps

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, May 5th!