Announcements:
- Darcy, Gillen, and Jessica will be competing in Granite Games in St. Cloud, Minnesota this weekend. They will be competing in the Women’s ASRX division. Send them your positive thoughts.
- Hardware CrossFit will be hosting its “4 Year Anniversary/Farewell to Sangeeta” party at Norse Bar on Friday, September 16th at 8:00PM. Please feel free to bring friends and family. We will be providing some Smoke Daddy’s BBQ with some vegetarian options. Bring your appetite!
- Yoga is Canceled This Sunday, 9/11
Strength:
A. Bench Press: (Increase TM by 10#)
- 5 @ 75% TM
- 5 @ 80%
- 5+ @ 85% (AMRAP, but not to failure)
A. Deadlift: (Increase TM by 10#)
- 5 @ 75% TM
- 5 @ 80%
- 5+ @ 85% (AMRAP, but not to failure)
Conditioning (Practice):
10 min AMRAP:
- 10 Pull Ups
- 5/5 DB Snatches*
*Increase weight each set
Optional Strength Work:
Back Squat @ 75% TM: Perform 35 reps in as few sets as possible.Pause for 5 seconds in the bottom of the 1st rep of each set
This can be done before or after class
Mobility Extra:
A. Static Stretch for Ankle: 1-3 mins each leg
B. Foam Roll for Ankle Mobility: 1-3 mins each leg