06-25 Wednesday

Info:

This week we will be testing the majority of the weightlifting movements we use. You will be able to decide when to test each of your weightlifting maxes this week. More information on how workouts will be structured this week, and a document to record the results, will be provided to you at the first training session you attend this week.

Extended Warm Up:

Mobilize / prepare for testing
OR
3 rounds of; with a 12 minute cap
50 Burning Mans with 45 lbs plate
40 Russian twists with 30 lb dumbbell (Twist left then twist right = two reps)
30 V Ups

Workout Of The Day:

Performance

Work on testing
OR

Not for time, with a 25 minute cap;
1) 50 Figure 8 passes
2) Complete 10-1 reps, then 1-10 reps of;
KB swing switches
KB around the body pass
KB 1/2 Hot Potato drill (half reps on each side)

Fitness

Not for time, with a 25 minute cap;
1) 50 Figure 8 passes
2) Complete 10-1 reps, then 1-10 reps of;
KB swings
KB around the body pass
KB 1/2 Hot Potato drill (half reps on each side)

CrossFit R3 - The best CrossFit gym in Albany!
1715 Hill St. SE., Albany, Oregon, 97322 | 541-917-3488