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
Snatch
EMOM for 3min 3 Snatch
EMOM for 3min 2 Snatch
EMOM FOR 4min 1 Snatch
Clean
EMOM for 3min 3 Cleans
EMOM for 3min 2 Cleans
EMOM FOR 4min 1 Cleans
Metcon (Time)
50 Double Unders (same singles)
50 DB Alt Hang Snatch Alt 50/35
50 Double Unders
50 DB Alt Hang Cleans
50 Double Unders
10min Time Cap
Try and choose a weight that allows practicing switching in tbe air and not from the floor.
It’s ok if it’s a bit lighter than what you would use from floor switches.
Think of this as more of a finisher with a “sweat” after a big strength day!
