7/29/16

Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Deadlift (7×3 @ 80%)

Work up to 75-80% of 1 rep max then begin 7 sets of 3 reps. These aren’t building sets. Stay at the same weight all 7 sets.

Rest 1-1:15 minutes in between each set.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlifts (225#/155#)

Burpee box jump overs (24″/20″)
Weights for deadlifts…

you want this to be for speed and endurance. Peel off 10-20 lbs from strength set, if you don’t know which weight to use. You want the deadlifts to be a touch and go maintaining good form.

Announcement

Agate Pass Fitness is now open and following strict covid protocol. We will keep you safe with small classes, temperatures taken before entering the gym, washing hands, masks required while moving thru the gym, large doors open for ventilation, assigned workout stations, stringent disinfection regime and all classes led by coaches to insure your safety and social distancing. All classes are reserved to insure we meet state requirements! Give us a call to reserve a class so you can come and get fit and healthy!

Agate Pass Fitness is closed at this time due to our state mandate.  Online classes and personal training available at this time.