Cassy stays classy with some deadlifts.
CrossFit:
A.
5x5 or 5x7 Bear Complex with 3-5 min recovery between sets.
Power clean, front squat to thruster, back squat to thruster
The movement may be done with pauses between the transitions or you can make it seamless depending on the weight and how comfortable the athlete is with moving the bar. The bar should not leave the hands of the athlete at any point during the complex. When the plates touch the ground it should be touch and go (TNG).
Recommended weight 65/95# or 95/135#
B.
Optional as this complex will take most of the time during the class.
5x250m Row w. 1 min recovery between sets.
Fitness:
A.
5 Rounds of
5 BB Back squat @ 80% of 1RM
5 Pull Ups @ 41x1
B.
3 Rounds of
15 Wall Balls
15 Burpees
B.
Optional as part A&B will take most of the time during the class.
5x250m Row w. 1 min recovery between sets.
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