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