CROSSFIT
STRENGTH:
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 50% of 1-Rep Back Squat on *both* lifts.
WOD:
For Time:
1,000m Row
Directly into 5 Rounds:
3 Power Cleans
6 Push Ups
9 Air Squats
Weight: 155/105
Scaling: 135/95, 115/80, 95/65, or lighter
Comp: 205/145
Â
SWEATFEST
100 Double unders
50 Strict Ring Rows
100 Lunges holding slam ball
50 Weighted Crunches with Slam Ball
100 Slam Balls
50 Weighted Crunches with Slam Ball
100 Lunges holding slam ball
50 Strict Ring Rows
100 Double unders
Â
CROSSFIT FOR SPORT
STRENGTH:
Front Squat
5 @ 60%
5 @ 65%
5+ @ 70%
WOD:
5 Rounds For Time:
10 Front Squats
20 Sit Ups
30 Double Unders/60 Single Unders
Comments