CROSSFIT
WOD:
AMRAP in 10:00
10 Deadlifts 135/95
20 Air Squats
1 Rope Climb
STRENGTH:
Not For Time
10-8-6-4-2:
Strict Ring Rows
Strict Toes to Bar
Into...
2-4-6-8-10:
Strict Press @ 50-65% of your 1RM
Reverse Crunches
NOTES:
*Today's midline piece is not for time
*Choose rep schemes or variations that allow you to complete 10+ reps unbroken when fresh of the strict movements
*You can reduce the total volume (Example: 5-4-3-2-1) or choose a variation of the movement
Â
SWEATFEST
AMRAP in 20:00
5 Burpees
10 DB Hang Clean & Jerk
15 KB/DB Deadlift (Double)
20 KBS (Lighter than Deadlift)
25 Overhead Walking Lunges (Plate or Single DB)
Â
CROSSFIT FOR SPORT
STRENGTH:
Push Press
3-3-3-3-3
Rest 2:00
Max Unbroken Push Ups
WOD:
30-20-10
Calorie Row or Sprints
Shoulder - 2 - OH
Comments