sarahl
Sarah L.

Required: ten minutes of pre-class dynamic flexibility work.

1. "Day B"

Competitors and CrossFitters:

Front squat 3 x 5 @ 80% 1RM. Three sets of five, sets across. (15 min) Bench press 3 x 5 @ 80% 1RM. Sets across. (15 min) Deadlift 1 x 5 @ 80% 1RM. One hard set of five, and call it day. We're doing a CrossFit Total on Saturday--save it for then.

Novices:

Front squat 5-5-5-5-5. Ascending sets of five to best set of the day. Bench press 5-5-5-5-5. Ascending sets of five to best set of the day. Deadlift 5-5-5-5-5. Ascending sets of five to best set of the day.

Optional cash-out: three rounds not for time of 10 handstand push-ups, 10 pistols (alternating), 10 strict toes-to-bar.

Keep track of your numbers and try to add weight each time a movement returns. Have fun and get stronger!