info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Fitness Friday 10/15/21

The Board

The Mobility

The Warm-Up

The Strength

  • We found a new 1RM Clean a few weeks ago.  You will use this number (see board below)  to build your strength progression.
  • The rounds will come quick.  We will be following a 0:30 clock for 4 rounds at each percentage.
  • If you do not know your 1RM, try to match the relative intensity.  The weight should be moveable and not max loading.

For Example:

Round 1-4: 1 Squat Clean every 0:30 @55% of your 1RM.

Round 5-8: 1 Squat Clean every 0:30 @65% of 1RM

*You will have 1:00 rest between each % change to add weight to your bar.

The Met-Con

For Time:  Power Clean & Pull-Ups separated by Running

Each * means go out for a run!

For Example:

  • 18 Power Cleans – 18 Pull-Ups – 200m Run
  • 15 PC – 15 Pull-Up – 200m Run

The Finisher

Wall Walks

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