We need a few more volunteers for this Friday from 6:30 to 8:00 to help judge the Baltimore Affiliate League. Email community@crossfitfederalhill.com
We tested from our last strength cycle yesterday. If you missed it and want to make it up today feel free to find your 1 RM power clean and 1 RM OHS. For the rest of this week we will work a de-load phase. We have been going heavy for the past 5 weeks and before we start our new cycle next week I want to give your body a chance to recover.
The workouts will still be challenging, but heavy strength will not be a component until Monday.
You’re not going to lose your muscle and all your progress (trust me). We will focus on endurance, skills, mobility and letting our body recover for another strength cycle.
WOD
A1) Back Squats 4/4/4/4/4 (all sets should be done at 60-70% of 1 RM)
A2) Couch stretch hold for 1 min each leg x 3
Rest then
6 Push Press (75#/55#)
9 Kb Swings (53#/35#)
12 Box Jumps (24/20)
9 Min AMRAP
(No spring off the bottom allowed today)