Hope everyone faired how they would've liked to in this years CrossFit Open. Any of you who may have qualified for regionals, please email me personally and we can figure out the best training route for you to take from here.
As of right now, we are going to head into a deload week. Afterward we are going into a 6 - week strength training phase, blended with moderate cyclical aerobic work, Olympic lifting (intense & skill), and some touches on gymnastic training.
Please email me at Kyle@portcrossfit.com to discuss where you would like to see your training go from here. Also include, ranking of last years & this years CrossFit open (if applicable), and lastly your personal goals (whether crossfit related or not.)
A. (LIGHT) High Hang Squat Snatch . Above knee hang Squat Snatch, 1.1 every :60 x 8 sets (roughly 55-60%RM)
B1. Standing Strict Press @ 20X1, 8-10 reps x 3 sets rest :60
B2. Strict Pronated Pullups @ 10X0, 8-10 reps x 3 sets rest :60
C. Single Arm Bent Over Dbell row @ 30X0, 8 reps/arm x 3 sets rest :60 (rest 0 b/t arms)
D1. Banded Press downs @ 10X0, 20 reps x 3 sets rest :40
D2. Seated Double arm dbell hammer curls @ 30X1, 12 reps x 3 sets rest :40