Tuesday August 2, 2022

Cooling Down - Pat, Mike, Alejandro, Daddio, Jed, Kevin

Macrocycle: “Booty and the Spartan Beast” - Week 1 of 13
Mesocycle/Minicycle: Hypertrophy/Week 1 of 3

+Supplemental Work For: CrossFit Competitors

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Section 1: Cardio MetCon

Start on Either the Rower or Air Bike

1)
4 Rounds FIT
30-Sec Slow
1-Minute Hard*
20-Sec Slow
10-Sec Transition
2-Min Rest

*Round 1 = Medium

----5-Min Rest----

2)
Repeat the 4 Rounds on the other Machine

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Supplemental Work

How and When to Add Bonus Work

CrossFit Competitors

In Addition to Class

8 Sets
3 Hip-hang Snatches (55%+)

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5 Sets
3 Snatch Pulls (90% 1 RM Snatch)