Oct 7 2013 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
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 | (330) 620-5128
              

Oct 7 2013

Oct 7 2013

Welcome to a brand new week! We’re now into our third week of this training cycle and you’ve probably noticed something – it’s pretty brutal. Rest and Recovery are extremely important right now all the way through next week. Be smart about what weights you choose and if/when you choose to rest. It is more important to hit the WOD hard each day than to
flog through multiple workouts all half-assed. If using a scaled down weight let’s you be intense while the RX’D wouldn’t, use the scale.

Note: there will be Oly Class Tuesday night ONLY, Thursday is cancelled this week due to my brother’s wedding.

Push Press
1×8 70%
1×8 75%
1×6 80%
1×6 85%

Pull Ups
4×5 Strict, weighted

WOD
“Elizabeth”
21-15-9
Squat Clean (135/95)
Ring Dip

Comp Work
Smolov – 3/1 – HBBS – 6×6 – 70%
We’re into the final week. If last week was easy for all sets go up by 20lbs on your 1RM, if it was tough and you felt like you would fail go up by just 10lbs on your 1RM. If you did fail ANY sets last week keep the weight at your 1RM.

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