Really Really Real.

Yesterday... Was really really real. That workout was so tough, it hurt the soul. Now today is not going to be as wild or grueling but trying to push some weight. Majority filled with heavyass back squats and a short burner.

Todays Wod

WarmUp

400m run
20 leg swings
pause squat
samson stretch
couch stretch

3x10 empty bar back squats

A.) 5x5 Back Squats ( EVERY set is to be above 80% of 1rm max, I'll leave the rest up to you)

B.) 8 min AMRAP - all with one plate


10 OH Plate Lunges 
10 Burpee 2 Plate 
10 Russian Twist  (10 each side)

RX = 45/35#
Scaled = 35/25#

Elite = OH Barbell Lunge 115/75#
           Burpee over bar
           SitUp

 


Now Posting with normal programming-

HYPE Weightlifting Program - Linear Classic / FrontSquatBias week 1 Day 2

- Full Clean n' Jerk - (1+1) 3 x 5 @ 75%

- Power Snatch + BTN strict press - (1+3) x 5 @60% of power snatch

- Snatch Pull - 5x3 @ 95% of 1rm snatch

 

5 rounds, rest as needed.

10 Pendlay Row

ME Pushups

 


The Boss... is Officialy in the GAME. My goal.... is legit to get him up here. it needs to happen. Life would be complete. #RossFit up to Boca.. #WeOutChea. The dude is down 100lbs doing #CrossFit.. This shit is real.
That's Garret Fisher , 2013 Games athlete, in the background coaching Rick Ross into some serious gainz. 

CrossFit HYPE / HYPE Weightlifting, East Boca Raton's Premier Fitness Facility and Olympic Lifting Gym

CrossFit HYPE / HYPE Weightlifting, East Boca Raton's Premier Fitness Facility and Olympic Lifting Gym