Today's Workout:
A. Every minute on the minute for 9 minutes (9 sets):
Speed Deadlift x 3 reps @ 60% or 1-RM Deadlift (up 5% from last week)
Work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.
Followed by...
Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 6 reps @ 65%
*Set 3 – 6 reps @ 74% (up 2% from last week)
B. In teams of 2, with only one athlete working at a time, alternating movements, complete as many rounds and reps as possible in 16-minutes, of:
12 Calories of Rowing on Concept 2
12 Burpees
12 Dumbbell Squat Cleans (55/35 lbs)
ABSOLUTELY NO DROPPING THE DUMBBELLS.
(Partner A does 12 Cals on the Rower, as soon as he/she is done, Partner B does 12 Burpees, then Partner A does 12 DB Squat Cleans, then Partner B does 12 Cals on the Rower, so on so forth...)
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa. If you'd like to practice signing in for classes over the next couple of weeks, please download the MINDBODY app or go to our MINDBODY page (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
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