5 – 5 – 5 – 5 – 5 – 5 – 5
No MetCon today. Take you time and hit your sets. Do not overload too early. Hit 5 reps but keep the weight increasing each set. If you know you can get 5 reps at 225#, your loads shoudl look something like this:
185 – 195 – 200 – 210 – 220 – 225
If you are looking for a PR, this ISN'T the protocol for that. This protocol is designed to overload. If you start missing REDUCE THE WEIGHT. We don't want to see 3-4 sets of misses. We also don't want to see 7 sets of BS light weight. This protocol relies on your ability to understand your capabilities and push them to the edge, but not beyond.
Post loads to comments.
Today's last class is held at noon in preparation for Atomic CrossFit's Hammer & Chisel Competition on tomorrow.
This coming Saturday is ACF's first compeition; see more information under "Events" (link)
Also check out our new items under Retail Store (link).