Last day to order your limited edition comp tshirt/tank top is Thursday at 9pm. The order is going in Friday.
Mark your calendar: We’re doing the CrossFit total (1 rep max shoulder press, back squat, deadlift) Sunday February 4th. This is really good to do this benchmark at least once a year to measure your progress. See how much you improve from year to year
Strength
Squat cycle W9D1 (deload)
6 sets
2 front squats
4 back squats
@65% of 1RM front squats
Note: Last week of the squat cycle before testing. 65% for day one, 60% for day two, this meant to be lighter, ease off on the joint, allow our muscle to rebuild and get stronger
METCON
3 rounds for reps:
3min AMRAP
3 strict pull ups
6 push ups
9 kettlebell swings 53/35
1min rest between rounds
Rx+ kettlebell at 70/53
Note: We might be tight on kettlebells for this workout. The Rx+ would offer something similar for the intent but allow more options for weight. If you think you can get a couple rounds unbroken with a heavier weight go for it
