Athletes, we have been doing our strength program for just over 2 months now. In the next few weeks you will be seeing 1 rep maxes for the lifts we have been working on. If you have not been doing our program for at least 2 months keep following it and you will have another chance for 1 rep maxes in the near future.
If you have old 1RM for the lifts we have been doing have those handy so that we can see where you are now compared to before.
The way our 1RM weeks will work is as follows. You will have two weeks to establish a 1RM on all the lifts. I will post next week how I recommend that you tackle these 1RMs. If you happen to miss a lift on the first week we will have you make it up the following week. During our 1RM weeks we will still be posting our program for those who have not reached the 2 month mark.
If you have any questions before our 1RM week please email me so we can answer these questions before hand. Leo@NSCrossFit.com
Strength:
Power Clean 5x3 (add 2.5 lbs to last workout)
WOD:
“Hope for Cures”
3 Rounds
Burpees
Power Snatch 75/55
Box Jump 24" (not 20 for women)
Thruster 75/55
Chest to Bar Pull-up
"Hope" has the format as Fight Gone Bad. 1 minute at every station with a minute rest after all 5 stations. You are doing ME rep on every station for a total at the end of 3 rounds.
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