One spot remaining for Olympic Weightlifting. If you want in, email ivy@crossfitonthesquare.com today!
Level 3/4 Test is this Saturday at 10:30 am. “I just want to see where I stand.” -Kristy Y. (is leading by example and signed up for Level 3!)
Eat (and bring me some) – Sweet Potato Protein Pankcakes
Warmup
Speed Ladder
10 Downdog Push-ups
10 Internal/External Shoulder rotations (either with Indian Clubs or 5# plates)
Lift
Levels 2-4
3 x [2/3/5/10]
Bench Press
Sets across at 60% of 1RM, or add 3-5% to what you benched last week. There are 12 work sets, ALL to be done at the same weight. Rest no more than 120 seconds between sets.
Levels 0/1
10 x 8
Kettlebell Floor Press
Conditioning
“Induction”
Levels 2-4
5 Rounds AFAP (reps are an inverted ladder)
25/5 – 20/10 – 15/15 – 10/20 – 5/25
Push-ups
Box Jumps
Levels 0/1
4 Rounds AFAP (inverted ladder)
20/5 – 15/10 – 10/15 – 5/20
Push-ups
Box Jumps or Broad Jumps/Step-ups