01/17/18

16
Jan

01/17/18

**Important Announcement**

Due to the expected low temperatures, classes and Open Gym will being at 12:00pm on Wednesday, Jan 17th.

Join the Alamo City CrossFit Power Hour Judges Team

Click here to join the ACCF judging team.  Volunteers will be partnered up to tag-team in judging a team through a one hour session.  This event will take place on Feb. 3rd at Alamo City CrossFit.  Sign up ASAP to secure your complimentary event tee!

 

Wednesday

Lift
Fitness

DEADLIFT
Take 10:00 to build to a Heavy Set of 2
*suggested
Set #1 – 5 Reps @ 60% of 1RM Deadlift
Set #2 – 4 Reps @ 65% of 1RM Deadlift
Set #3 – 3 Reps @ 70% of 1RM Deadlift
Set #4 – 2 Reps @ 75% of 1RM Deadlift
Use remaining time to build to our heavy set of 2

Life
DEADLIFT
Take 10:00 to build to a Heavy Set of 5
*keep perfect technique, do not sacrfice for heavy weight

Metcon
Fitness
“MARSTON”
AMRAP 20:
1 Deadlift (C-345/225)(F+315/205)(F-205/175) *rx’d weight is 405/285
10 Toes to Bar
15 Barbell-Facing Burpees

Life
For Time:(20 minute cap)
500m row then:
4 rounds
15 KB swings (heavy)
15 butterfly abmat situps
15 Burpees
500m row

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