Fitness – The Strip CrossFit
Strength
Deload Week and CF Open
This week all of our strength lifts will be for sets of 8 but I want them all at 70% of the weight you’ve been using for the past two weeks.
Please try and refrain yourself from going heavy as this will help you next week feel fresh when we build for 3 rep maxes!!!
Also this is the first week of the Crossfit Open workouts so thurs will have more of a “sweat” style feel to the workout as I have no clue what the workout will be on Friday 🙂
Mon: Back Squat
Tues: Snatch & Clean & Jerk
Weds: Deadlift & Strict Press
Thurs: Active Recovery
Fri: CF Open Workout 22.1
Deadlift (8-8-8-8)
Alternating of:
2min to complete
25/20 Cal Bike or 400m Run
2min to complete
8 Deadlifts
8 Strict Press
Use 70% of last weeks weight or 50% of a 1RM
Metcon (AMRAP – Rounds and Reps)
5 Rounds of:
+5 American Swings 70/53
+3 Toes to Bar
+1 Wall Walks
10min Time Cap
Rd1: 5/3/1
Rd2: 10/6/2
Rd3: 15/9/3
Rd4: 20/12/4
Rd5: 25/15/5
If you finish it put 5rds and your time in comments
