Workout of the Day
85%TM x 5 Reps x 2 Sets
5 sets x 2 Reps
The final wave of this 12 week cycle! Get after it, ya’ll.
Int+: We’ll perform the 85% and 90% weeks then go for a 1RM on the final week.
Novice: This week and next will be 5×2 across and should feel like you still have 1-3 reps in reserve. On week 12 we’ll 1RM
21-15-9 Reps for time of:
Wall Ball Shots
This should be a fast workout and ideally done unbroken on the wall balls. Scale up by using a heavier ball than you typically do for Wall Ball.
CrossFit Group Class Programming Template (WK10/12)
Theodora modifying her CrossFit Group Classes through her pregnancy
Why does CrossFit Hurt?
This is an interesting and humorous video where Mike G goes full send on a 1:1 ratio bike / rest interval metcon while a physiologist explains whats happening internally.