Happy Sunday athletes! Thanks to all that came out & participated in Beers & Burpees yesterday!! It was an awesome, warm day & we’re always happy to support such a great event & charity with the amazing Charlotte CrossFit community!! We’re already looking forward to next year!
Great work during deload week last week. It’s always a good idea to take a break from the heavy percentages on the barbell here and there, although we were still working plenty hard last week! This week, we’re back at it! You have exactly 2 more weeks to collect BINGO’s!! So get to it & as always, we’ll see you at the box!
Here’s your look ahead…
Monday – Paused front squats are up first this week! We’re working up to a heavy single in 20 minutes. Then, a couplet of heavy(ish) thrusters & strict pull-ups (or rx+ ring muscle ups)!
Tuesday – Power snatch, working doubles between 70-75% today! Afterwards, 3 rounds of running, chest to bar, hspu & du! 25 min cap!
Wednesday – Back squat day! Working through some percentages to some heavy singles between 90-95%. We have 2 metcons to complete afterwards, first deadlifts & pullups, then wallballs & t2b.
Thursday – Starting with shoulder press today – working up to something heavy and retesting your 1RM. A fun chipper awaits of rowing, Russian twists & running!
Friday – Warming up for front squats with some paused front squats! Then sets of 6 front squats at 75% of your 1rm. Another chipper today, this time rowing, kbs & goblet squats!
Saturday – This week’s partner WOD is in teams of 2 or 3!! Grab some friends & come ready to work!!
Sunday Oly with Becca – come work on those Olympic lifts with us!
RISE Look Ahead
Monday – Aerobic – 45 sec on/15 sec off
Tuesday – STRENGTH DAY!
Wednesday – Glycolytic – 20 sec on/10 sec off
Thursday – Glycolytic – 20 sec on/10 sec off
Friday – STRENGTH DAY!
Saturday – Aerobic – 1:30 on/20 sec off