9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 4/4/18

April 02, 2018

Announcements

Announcements:
The long sleeve hoodie is back !!! We’ll be having order sheets at the gym from Monday 3/26-Friday 4/6!

END OF THE OPEN HAPPY HOUR @ SUNKEN WELL TAVERN Saturday 4/7/18 from 4pm-6pm!

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Weightlifting

Deadlift (Heavy set of 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders
Similar to Monday, we will begin by building to a heavy lift. Today it will be a heavy set of 5 of deadlifts. Not only is this a chance for athletes to pull some heavy weight off the ground, but it is also a great opportunity for coaches to spend time on the floor seeing and correcting in a more controlled setting than during a metcon. This “heavy” set of 5 should be relative for the day, with athletes stopping at the point of form breakdown. The load on the deadlift within “Detention” should be something that athletes could complete 21+ repetitions unbroken when fresh. If athletes can complete 10+ strict Handstand Push-ups in a row, keeping the repetitions a 6 for the workout will be appropriate. If this number is under 10, dropping the reps to 3 will allow them to get the stimulus we are looking for, which is something they can get done in 1-2 sets.

EXTRA CREDIT

Metcon (No Measure)

1 x 1,000m Row

2 x 600m Row

4 x 200m Row

2 x 600m Row

1 x 1,000m Row

Equal Work/Rest

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