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Last week of tempo work for a bit :)

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Back Squat (5,4,3,2,1)

Intention= climb to a 1RM using a SLOW DESCENT 4 seconds down.

Aim for your 1RM today being above 90% of your most recent 1RM tested within the last few months WITHOUT the 4 second tempo down

Record your heaviest set of 1 only

Compare to 3/11/19 to when you tested without the tempo. If you get near it…you are definitely a lot stronger!!

Sumo Deadlift (5,4,3,2,1)

Intention= climb to a 1RM using a SLOW DESCENT 4 seconds down.

Aim for your 1RM today being above 90% of your most recent 1RM tested within the last few months WITHOUT the 4 second tempo down.

Compare to 3/11/19 to when you tested without the tempo. If you get near it…you are definitely a lot stronger!!

Metcon

Metcon (Time)

40 Calorie Row

30 Power Cleans (115/75)

20 Thrusters (115/75)

10 Bar Muscle-ups

15 minute time cap!
Compare to 4/1/19

Intention= attack with intensity!