Happy Birthday GBCF!
October 1st is Great Bay CrossFit’s 2 year anniversary!
This week in skills class we will be covering the progressions of the squat! We will cover the front squat, back squat and overhead squat, so be sure to come to Wednesday’s class at 6:30pm to get some serious practice in!
Wendler shoulder press: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%
Green: Landmine press: 3 sets of 6 reps on each arm
Blue: One arm dumbbell or kettlebell press:
Set 1: 10 reps on each arm with a light to moderate weight
Set 2: 10 reps on each arm with a heavier weight
Set 3: As many reps as possible with a heavy weight on each arm!
Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 4 tall kneeling Pallof presses on each side in between sets.
Complete 3 rounds of the following:
1 minute of rowing for calories
1 minute of mountain climbers
1 minute of goblet lunges (53/35)
1 minute of rest