Southwest Active – Monday – Feb.22

-Brooke with a new clean PR of 150lbs and Chris Loutitts butt.

Hey guys. Hope everyone had an awesome weekend. Everyone last week had such an unreal week at the gym it was AWESOME. Pretty cool to see everyone get so strong and move so well.

A couple things, the crossfit open is starting this week – basically its a test of fitness, one workout a week for 5 weeks. This year we have Jack, Rienna, Brooke, Ally, Sara and myself competing in it. We have put a side the 5 oclock block on friday evenings to get this done, if anyone can help video, judge (count reps) or wants to come watch – we HIGHLY recommend it and would really appreciate some cheering. Ask Sara or myself if you have any more questions.

Programming overview for the next 4-5 weeks (if you are wondering what your up against šŸ™‚ )

Monday Upper CP Int + Clean emom + Deadlift emom + Core

Tuesday Bsq Int % + 3/3 map x 5

Wednesday Upper CP Int + 30min Mod Map

Thursday Fsq Int % + Thruster + Upper EMOM

Friday Row Based Tester + 30/30 mixed map

Saturday- Team

Monday Upper CP Int + Clean emom + Deadlift emom + Core
A1. Push Press @11×1, 5-5-5-5, 1min
A2. Weighted Supinated Pullup @ 20×0, 3 reps x 4 sets, 1min
B. Power Clean Cluster 1.1 every min x 10minutes
C. Deadlift @11×1, 3 tough reps x 8 minutes
-start @70% and build
D. Accumulate 3 minutes on FLR on rings

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