Welcome back to On The Mat, a tool to help you plan your week of CrossFit training at CrossFit South Philly & CrossFit Penn’s Landing!

Our testing period officially ends on Tuesday the 14th and we then begin our de-loading phase. De-load is a great time to work on speed, timing, technique and more!

Make it a great week, Fearless!

Monday: Bench Press Test

Tuesday: 1 Mile Time Trial + short conditioning WOD (repeat of Open WOD 16.3)

Wednesday: No Strength. Longer Circuit-Style EMOM Conditioning WOd

Thursday: Back Squat + Nasty Girl Benchmark w/ OHS + Running

Friday: Strict Press

Saturday: Accessory Work + Longer WOD w/ 2x800m runs

Sunday: Clean & Jerks + WOD w/ Bear Complex