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Workout for 1/18/2019

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Weightlifting/Gymnastics Conditioning, Short/Sprint Duration

“Diane” (CrossFit Benchmark)

21-15-9 of:
Deadlifts
Handstand Push-Ups

DL: SC=50-60% of deadlift max, RX=225/155, RX+=275/185
HSPU: SC=at least sets of 5 to start, RX=wall, RX+=deficit 25s/10s

Weightlifting Strength Test, Under Fatigue

Immediately after “Diane”:

With time left til 20:00:
New/Intermed: Clean, any style
Veterans: Clean & Jerk, any

The time begins immediately after you “Diane” ends.

ONE score: the heaviest successful lift by 20:00 on the clock.

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If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 for a day, $75 for a week

OUR Information:

Location:

18 Kettle River Drive, Glen Carbon, IL 62034, USA

PHONE:

GIVE US A CALL
(618) 248-4256

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