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Wave 1, Test Week, Day 3

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**SIMPLE Strength Programming will start on Monday, January 7th!

This program will offer pre-class strength work and post-class accessory work catered to anyone interested moving more pounds.

Lifts will include Squats, Deadlifts, Pressing Movements, Pulling Movements, Unilateral Movements, etc.

Cost = $30/month

Program available through Wodify once payment is received.

Please chat with Paul or Phil if you have any questions!

CrossFitLincoln – SIMPLE Strength Programming

Bench 1RM

Bench Press.

Find 1RM within 15:00

Max Rep Bench



Perform 1 set for max reps at 40% of new 1RM

DB Overhead Press 8RM

Secondary Press.

E2MOMx 5 sets

8 Dumbbell Overhead press

(Build to a max weight for 8 reps)