Deload Week #5

CrossFit Alluvium – CrossFit Max Metcon (No Measure) 5 x 5 reps of Deadlift at no more than 50% of 1RM – rest 90 sec between sets. Then 4 rounds Not for time 200M Jog 16 KB Clean & Jerk (8R/8L) (35/25) 16 Abmat Situps Rest 3 MInutes Then 4 rounds Not...

Deload Week #4

CrossFit Alluvium – CrossFit Max Metcon (No Measure) 5 rounds of the following complex: 2 Snatch Deadlift 2 Snatch Pulls 2 Power Snatch plus OHS 2 Hang Squat snatch 2 snatch balance 3 Rounds not for time of 12 Box jumps 20inch 12 Toes to bar 50 jump rope singles...

Deload Week #2

CrossFit Alluvium – CrossFit Max Metcon (No Measure) 30 minutes to complete all of the following in any order… 50 doubleunders 50 abmat situps 25 Power Snatch (no more than 50% of 1RM) 25 Power Clean (No more than 50% of 1RM) 50 Jumping pullups 50 Back...

Deload Week #1

CrossFit Alluvium – CrossFit Max It’s Deload Week Friends! We have been putting in some hard work over the past 8-10 weeks, and its time to rest and perfect movement! I know you are trashed from the Open, so lets all get healed up! Metcon (No Measure) 6 x...