Crossfit Syosset/ Thursday, December 21th

Update on the Lifting we’re performing.
This is the last week of the Three days a week of squatting.  Next up we will find our 1 Rep Maxes for all of our lifts.
We’ll perform Three lifts per week until we are all done.
It is imperative that you get these lifts done.  If you miss one on a Monday try and make it up on Tuesday, if you miss one on Friday try and make it up over the weekend.    Even if you just go in for the lift and not the wod, that’s fine.
Try and get them all done so you know what to do when we do a workout and I write a certain percentage.

Remember how to find your 1 rep max, it’s not what you think you can do.  It’s what you can actually do.
You keep trying to add weight until you come to failure.   Then when you do come to failure you can take the weight you did previously or you can take off a small amount of weight and try again.
Just don’t give up when you still have more left.


Clean and Jerk
75 Second Intervals


Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, 20/14-lb. ball
10  pull-ups

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