Billerica Crossfit - week of 1/21


Published January 20, 2019


This week we are starting 5/3/1 

Continue withe the push up challenge week 2!

 

Billerica Crossfit - 190121 Monday

5:15pm 6:15pm 7:15pm!

 

Strength

Deadlifts

5x65% 5x75% 5+x85%

Using your 3RM

 

WOD

For Time

21-15-9
Burpee Box Jumps
Thrusters 135/95

 

Billerica Crossfit - 190122 Tuesday

5:15pm 6:15pm 7:15pm

 

Strength

Push Jerk

5x65% 5x75% 5+x85%

Using 3RM

 

WOD

For Time

50-40-30-20-10

KBS 53/35
Abmat Situps

 

Billerica Crossfit - 190123 Wednesday

5:15pm 6:15pm 7:15pm

 

Strength

Snatches

8x2 increasing

Start at 60% work up to 90% of your 1RM

 

WOD

12 Min AMRAP

5 Push Press 115/75
10 Pullups
15 Air Squats

 

Billerica Crossfit - 190124 Thursday

5:15pm 6:15pm 7:15pm

 

Strength

Squat cleans

5x65% 5x75% 5+x85%

Using 90% of your 1RM

 

WOD

For Time

5 Rounds

10 Power Cleans 185/125
10 Over the bar Burpees


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