Ronald Mc Donald here with a shed load of cow shit served up as burgers for you to feast your eyes on. This week we lift for Lyme, celebrate a birthday, max out with Max, jump through the window of gainz and finally do some CrossFit stuff.
The day is as follows. Clean complex, followed by tempo squats, lift for Lyme and then we have a birthday present. The cleans are heavier than before but you still have 15 minutes to work through your sets. Once again, the tempo squats are based off Fridays max. Lift for Lyme is the same format as fight gone bad but with a couple of movements changed round and some burpees included. The last bit of the day is a little present for Elle
Jerk’s are heavy this week but well within your limits. The jerks will be progressing slower than what we normally do but I would like to ingrain some good habits. Use this weight to move fast with the weight you have. Max is back and basically, you just go hard but pace well, try to keep the same score every round.
Sumo’s have gone up again but because you haven't been doing this movement for long, this percent should be well with in your limits as I’m taking an educated guess that your 1 rep max has gone up. Followed by 4-minute windows where you have to complete different 21-15-9’s in the said time. Good luck my child. The pull ups on the last workout are for max reps and the format of the workout changes, the score goes from seconds left to max reps.
Marks bringing in his collection of garden gnomes to watch the hymnnastics. Basically, he’s going to stand in front of you waving his rod around while all of you sing in unison hanging from the pull ups bars.
The reps we all like. 1. You will be doing a 1 rep pause back squat, good times. The snatch with drop sets is here again and after you will be doing some CrossFit stuff. Stop asking fucking questions, that’s all your getting, alright!
Well after that little outburst, Happy Birthday Elle and we shall see you this week.
All the best, the CFR crew.