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January 11, 2018

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Chaka Weekly Programming - 5/14/18 to 5/19/18

May 13, 2018

We are now in week 8 of 10 in our cycle including Front Squat 1RM, Squat Clean technique (Friday's cleans looked solid!), core strength (lots of progress with handstands due to this!), and aerobic capacity.  NEXT MONDAY (5/21) is our Front Squat Retest!  


Monday:  The last of the heavy front squats are today before we retest next week.  The video for Core Week 7 is below, be sure to watch and remember to repeat it a second time this week!  


Tuesday:  The goal here in both classes is to complete both WODs at the same pace.  Don't sandbag round 1 just to keep your scores similar, but can you push just below the redline, rest and then repeat that effort again?!  Today will prove to be both a mental and physical test.  


Wednesday:  Squat Cleans are back for the last of the heavy singles before we retest on June 1.  We will do finishing touches on technique next week in a deload day prior to our retest.  


Thursday:  More focus on mobility and activation, especially for the shoulders as we prep to do some Split Jerks.  Grab a partner to tackle a long bike ride for the WOD!  Or choose ChakaFit and master the use of the Sandbag for a great workout!


Friday:  3 minute intervals will get your heart rate pumping, nearly equal work to rest should allow you to keep pushing each AMRAP.  Again, the pacer is King/Queen can you maintain the same pace throughout all of your segments.  


Saturday:  Never done the Filthy Fifty?  Today is your chance!  Come to ChakaFit and tackle one of CrossFit's most famous chippers.  A Hero WOD in CrossFit will put you in the mindset to prepare for May 26th's 12 Hours/12 Hero WOD event!!!


Haven't registered yet??  Sign up HERE!



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