[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of each lift prior to the testing/working weight. In-between MWOD areas of need
-No run/row today
[/accordion]
[accordion title=”Strength”]
-CrossFit Total
Back squat 1
Press 1
Deadlift 1
[/accordion]
[accordion title=”S&C WOD”]
None today, just the strength
[/accordion]
[accordion title=”Assistance”]
Weighted seated box jumps x 1 x 5
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
-3X NFT 5-15 reps
Tall Clean/Walking Jerk
Reverse Hypers/OHS
MWOD/Box Breathing
[/accordion]
[accordion title=”Intent”]
We are 5 days out from test day. To this end we need to lift some heavy volume now to get a good hormonal dose ready for test day. After the CF Total get some velocity/power training with the assistance work.
Read this on the CF Total
[/accordion]
[/accordions]
