Friday 1/1/21

Holiday Hours
9:00a-12:00p Open Gym
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CrossFit
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Front Squat + 1 Hang Clean
(make consistent increases)

For time:
8-1-7-2-6-3-5-4
Deadlift 225/155
Box Jump Over 24/20
Dumbbell Thruster 50/35
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Competitor
1 hour to establish:
For load:
Back Squat 1-1-1
*start each set with 800m Bike

For load:
Strict Press 1-1-1
*start each set with 400m Ski

For load:
Deadlift 1-1-1
*start each set with 500m Row
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Strength & Hypertrophy
Cycle 5/Week 1
Deadlift
45% 1×8
55% 1×8
65% 1×8
60% 1×8
50% 1×8

Bent Dumbbell Row
8(M) 10(H) 8(MH)
(constant load for entire cycle)

Front Pulldown
8(M) 8(MH) 8(H)

Seated Row
8(M) 8(MH) 8(H)

Rear Delt Fly
4×12 (M)

Back Extension
15-12-10 (M)

“Derive happiness in oneself from a good day’s work, from illuminating the fog that surrounds us.”
~Henri Matisse