Happy Monday team, the countdown to the weekend has already started, here’s how it goes…
You can’t count Monday, its already here and has begun, therefore the day is done. Tuesday is real, but it has a T in it the same as Thursday and seeing as Wednesday is a half day due to a sports afternoon it maty as well be Friday. Week over!
Therefore enjoy your weekend!
CrossFit Cardiff WoD
3 Rounds for time of:
7 Clean and jerk
21 Air squats
49 Double unders
Loading
Barbell: 60/40kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Strength sessions
We are following on from last week with the same foundation for each session.
Session One
Session 1:
1. Back squat OR goblet squat - 3 x 10 w/5s negative (This is a 5 second count on the decent)
2. Bent over row - 3 x 10 w/5s negative
Session Two
1. Romanian deadlift (RDL) - 3x10 w/5s negative (This is a 5 second count on the lowering)
2. Strict press - 3 x 10 w/5s negative (This is a 5 second count on the lowering)
Additions
Should you have the ability to increase the load, do so by adding 5kg for lower body movements and 2.5kg for upper body. TECHNIQUE CANNOT change however (5 seconds is still 5 seconds).
If you can’t add load then you have two options. Increase either the duration of the negative to maybe 7 seconds, or increase the total reps to 12s while maintaining the tempo.
Keep it up you legends, get your teeth sunk into some good training and fight off those cobwebs. Hold yourselves accountable through tagging and sharing…
