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Tag Archive for: Shoot To Thill

  • STT4.1

    Warm Up/ Skill Transfer

    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of each lift prior to the testing/working weight. In-between MWOD areas of need
    -No run/row today

    Strength
    -CrossFit Total
    Back squat 1
    Press 1
    Deadlift 1

    S&C WOD
    None today, just the strength

    Assistance

    Weighted seated box jumps x 1 x 5

    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.

    -3X NFT 5-15 reps
    Tall Clean/Walking Jerk
    Reverse Hypers/OHS
    MWOD/Box Breathing

    Intent

    We are 5 days out from test day. To this end we need to lift some heavy volume now to get a good hormonal dose ready for test day. After the CF Total get some velocity/power training with the assistance work.

    Read this on the CF Total

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