what we should know… 1) There is evidence that caffeine may enhance performance in endurance athletes and speed endurance athletes. 2) Caffeine does not appear to increase weight loss but may delay fatigue and improve mental sharpness. 3) Side effect include: anxiety, jitteriness, rapid heartbeat, upset stomach, and insomnia. 4) Caffeine is an addictive substance….
The Bluegrass Way “The Other Total” 1RM clean 1RM Bench 1 RM OH squat *20 minute time cap then Partner WODs: 8 minute AMRAP: athlete 1 completes 100 m farmers carry(53/35) while athlete 2 is completing AMRAP of burpees to target *record total number of burpees *RX+= 70/53 farmers carry then 8 minute AMRAP 50…
The Bluegrass Way 50 Calorie Row 40 Front Squats (135/95) 30 T2B 20 Push Jerks (135/95) 10 Ring MU then skill work
The Bluegrass Way 15 minutes to find a heavy 2RM hang (full) snatch then 2 Rds: 400m Run 26 Hand Release Pushups 400m Run 26 KB swings, 53/35 400m Run 26 Sit-Ups 400m Run 1 minute plank 400m Run 26 Double-Unders 400m Run 26 Box Jumps, 24/20 *Join the CFBG Healthy Living Challenge HERE: www.crossfitbluegrass.com/join-healthy-living-challenge/
The Bluegrass Way 18 minutes to find a heavy(not failure) 3 RM back squat then 30 Bar Facing Burpees 400m run 15 T2B 15 Power Snatch, 115/80 800m run 15 Power Snatch, 115/80 15 T2B 400m run 30 Bar Facing Burpees EXTRA WORK: Clean and Jerk EMOMx10: 1 Clean and Jerk(increase weight)
The Bluegrass Way 5 sets, climbing in weight, of: 8 DB/KB Presses 10 DB/KB Bent Over Rows 20 DB/KB Reverse Lunges No rest between movements, rest as needed between sets then 21 – 15 – 9: Deadlifts (225/155) HSPU KB Box Step-Overs (35/25) RX+= (53/35)