30MARCH2015

30MARCH2015

ANNOUNCEMENTS: The Open is over at 5 today, don't forget to submit your scores today by 4:30. Everyone was amazing, we are proud of you for putting in some strong work through The Open. Nice Job!

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:

For time:
100 burpee pull-ups

Ideally, the pull-up bar is 1 foot above your reach. (For those who still need assistance with pull-ups set up for jumping pull-ups)

 

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