Wednesday 21/4/21 - Power Sprint..

CROSSFIT

STRENGTH

Deadlift
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%
* Don't forget to use 90% of your 1 rep max as your training max to work out percentages. Lift every 3 mins.

As a side note here is a great link to a calculator that allows us to track our progress by estimating a 1 rep max after the max rep set.  This is not 100% accurate but will still give you an idea of what we will be hopefully aiming for after a couple of cycles. https://strengthlevel.com/one-rep-max-calculator

CONDITIONING

For time:

21-15-9 of - 

Power clean
Box jump

* Beware the first box jump!!  7 min cap

FITNESS

5 rounds for max reps of:

1 min DB Push press
1 min Row calories
1 min KB swings
1 min Shuttle runs
* rest 2 mins after each round

At 32 mins
3 sets of:
40 Bicycles
30 Side to sides
20 Ass ups