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Monday Motivation: “ A goal without a plan is just a dream.”

CrossFit First Creek – CrossFit

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Warm-up

Warm-up (No Measure)

10 slow and controlled burpees

Just do the work

Rest 2min

10 burpees AFAP

Intensity

How do you feel after the just doing the work versus AFAP, if you dont feel that you are getting enough from the workouts turn the Intensity/Speed up as long as proper form is maintained. This is the same amount of work with VERY different outcomes, dont just do the work

Warm-up

Back Squat Warmup (No Measure)

1 min Row

1 min Bike

8 Cossack Squat

8 Samson Stretch

8 Spiderman with Reach

8 PVC kang squat.

8 Empty bar kang squat.

3 sets of 5 squats warming up to opening weight

Weightlifting

Back Squat (3×5)

New Strength program we are using old 1RM and we will use 90% of it for the percentages here on out. So if your 1RM in the Back Squat is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. If in doubt lean toward the lighter side and make sure they are good quality reps. Quality ALWAYS trumps anything else!

Set 1 @65% x5

Set 2 @75% x5

Set 3 @85% x5+ no more than 10

Metcon

Burping Randy (Time)

For time:

• Power Snatch, 75 reps, 75/55#

Every minute on the minute starting with 0 complete 5 burpess