CROSSFIT
STRENGTH:
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 53% of 1-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.
WOD:
"Elizabeth"
For Time
21-15-9:
Squat Cleans
Ring Dips
Pounds - 135/95
SWEATFEST
3 Rounds For Time:
1,000m Row
100 Double/Single Unders
25 Sprints
CROSSFIT FOR SPORT
STRENGTH:
Deadlift
5-5-5-5
Work up towards a heavy 5 Reps
*It does not need to be a 5 rep max.
WOD:
AMRAP in 12:00
15 Calorie Row
2 Rounds of:
10 Pull Ups
10 Ring Dips/Box Push Ups
20 Lunges
