13APRIL2015

13APRIL2015

ANNOUNCEMENT:

CrossFit Catalyst starts April 20th at 11am. If you know someone who is the over the age of 50 and wants to try CrossFit at a lighter dose, this is the class for them. 

FRIENDLY REMINDER:

Please remember to sign in on the iPad before class AND check in to CrossFit Anacortes on Facebook. Signing in on the iPad helps us track attendance and alerts us to potential billing issues. As part of the Sweat Angels program, each time you check in at our gym you’ll be helping others in need. Every month a different charity benefits. Click here to learn more about Sweat Angels.

STRENGTH:

1a) Back Squat: 3x5@5 lbs. heavier than the previous week. Perform 2-3 warm up sets of 3-5 reps, starting around 60% of what your working weight will be. REST 60-90 secs.

 1b) Strict Press: 3x5@2.5 lbs. heavier than the previous week. Perform 2-3 warm up sets of 3-5 reps around 60% of what your working weight will be. REST 60-90 secs.

 * This strength program is easy to jump into if you’re new, or jump back into if you’ve been gone. Find your 5 RM for the lifts. Your next session, perform 3x5@ 90% of your 5 RM. The following sessions, try to get 3x5@:

  • 5 lbs. heavier for BS and FS squats
  • 2.5 lbs. heavier for strict and bench presses
  • For deadlift, simply work up to a 5 RM every session, with the goal being 5-10 lbs. heavier than your previous 5 RM

WOD:

21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats, 195 / 125 lb.
Burpees

 

 

 

Time cap: 20 minutes

 

 

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