Monday
A. 3-4 Sets:
– Pause Front Squat X 3 (1s in bottom) + 2 Front Squats (reg. tempo)- Add weight to last weeks
rest as needed between
B. 6 Min AMRAP:
– 75 DUs
– 30 BF Burpees
– Max Front Squat (135/95)
Rest 4 mins
C. 6 Min AMRAP:
– 75 DUs
– 30 Front Squat (135/95)
– Max BF Burpees w/ remaninig time
Tuesday
A. 5-10 mins to practice/warm up HSPU/HS Walks
+
2-3 Sets:
– 8-10 BB Strict Press (tough but not MAX effort)
Rest 20s
– AMRAP “tough” UB HSPU
Rest 20s
– AMRAP “tough” UB Pushups
Rest as needed between sets
B. 20 Min EMOM:
1) 10-12/8-10 Cal Row
2) 30s max Reps Bench (135/75)
3) 10-12/8-10 Cals AB
4) 15-20 KB Swings (53/35)
Wednesday
“Benchmark Wednesday”
A. “Badger” (30 min Cap)
3 Rounds For Time:
– 30 Squat Cleans (95/65)
– 30 Pullups
– 800m Run
Thursday
A. For Time w/ Partner:
– 200 Cals AB
– 150 Cals Row
– 100 BBJO (24/20)
Friday
A. For Time
– 30 T2B
– 30 DB Hang Clean and Jerk (50/35)- switch every 5 reps
– 30 Deadlift (225/155)
– 1k/900m Row
– 30 Deadlifts (225/155)
– 30 DB Hang Clean and Jerk (50/35)- switch every 5 reps
– 30 T2B
B. Coaches Core 😉
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am