Tuesday 12/9

ATTENTION REDZONE MEMBERS-

The Sandy Hook Fundraiser registration is live. Please donate and sign up now! We absolutely NEED a strong RedZone showing! 

https://www.eventbrite.com/e/3rd-annual-crossfit-redzone-sandy-hook-fundraiser-tickets-14506404045

We are also in dire need of volunteers for the fundraiser. Please sign up to volunteer at the front desk. 

Fitness

Strength:

A1. Push Press 5 reps x 4 reps 

A2. Deadlifts 

4 reps x 4 sets building each set (not building to max, focus on form)

Wod:

5 rounds of 1:30 @85% , 1:30 rest 

10 kb swings 

10 shoulder to overhead 

10 burpees 

Performance

Strength:

A1. Behind the neck push press + BN push jerk 

2 sets (2+2), 2 sets of (1+1)

A2. Clean grip RDL

5 reps x 4 sets @90% of clean max 

Wod:

5 rounds of 1:30 @85%, 1:30 rest

10 Hang power clean (115/75)

10 shoulder to overhead (115/75) 

10 barbell facing burpees