One & A Quarter Front Squats 5×5 @ 70-75% (same weights as last week with 2 more work sets!) Then… 12 min EOMOM 1st min Russian Swings 70/53 2nd min Double Unders 3rd min Barbell Twists (an empty barbell is plenty, the video the demo is slow our goal is to be dynamic but controlled)
9 am- Olympic Lifting Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: Every 5 Minutes for 5 Rounds AMRAP 4 Minutes 400m Run 15 Goblet Squats Max Double Unders with remaining time (until 4 minutes) 1 Minute Plank Hold
“Lynne” 5 Rounds Body Weight Bench Press, MAX REPS Pull-ups, MAX REPS *Rest 3-5 minutes between each round
WWPF – For Time 10 Alt Box Jumps, 24/20 10 Synchronized Kb Swings, 53/35 50 Power Snatch, 95/63 20 Alt Box Jumps 20 Synchronized Kb Swings 40 Power Snatches, 115/73 30 Alt Box Jumps 30 Synchronized Kb Swings 30 Power Snatches, 135/83 40 Alt Box Jumps 40 Synchronized Kb Swings
Front Squat 3×5 Then Jackie: 1000 Meter Row 50 Thrusters 30 Pullups Post Loads and Times to ZEN and Comments:
RDL: 3 X 8 Strict Pull-ups: 3 x M.E. Then… Complete the following in any order….. 5-Minute AMRAP 500m Row Max-Rep Toes 2 bar 2 min rest 5-Minute AMRAP 40/30 Cal Bike Max Shoulder 2 OH, 135/93 2 min rest 5-Min AMRAP 400m Run Max Reps DU
EOMOM 10 Minutes Odd: 4 Muscle Ups (Scale number if needed) OR 5 Ring Dips if no Muscle Up Even: 1 Clean + 2 Hang Clean Then….. From Crossfit HQ Team Series 2018 20 Squat Cleans 135/93 20 Squat Cleans 185/123 20 Squat Cleans 225/153 10 Minute Cap
1&1/4 Front Squat 5 x 5 @ 70-75% of 1 rep max Then… 8 Min AMRAP Ladder: 1-2-3-4-5-….. Complete by climbing a ladder starting with 1 rep and increasing by 1 until time runs out Burpee Box Jump, 24/20 R arm DB clean & Jerk , 50/35 L arm DB Clean & Jerk,
9 am – Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga with Brantlee Endurance: In Any Order 2 Mile Run 50 Burpees 2000m Row 200 Double Unders
Bench Press 1 RM Then…. 21-15-9 Dumbbell Burpee Box Step Up and Over 50s/35s (regional style, 2 dumbbells or 2 KB) 24/20 DB Thruster 50s/35s *200m Run after each round* DB Box Step Up and Over
WWPF 400m Run (Partner 1) / 400m Row (Partner 2) 50 Front Rack Lunges, 95/63 (mix anyway) 30 Synchronized Hurdle Jumps, 24/20 42 Pull-ups, (mix anyway/partner hangs) 400m Row (Partner 1) / 400m Run (Partner 2) 40 Front Rack lunges 20 Synchronized Hurdle Jumps 30 C2B Pull-ups (mix anyway / Partner hangs) 400m Run (Partner
Over Head Squat 2-2-2 Then: 15 Min of: 800 Meter Run Then with remaining time Complete AMRAP of: 12 Wall Balls 10 Pushups 8 Alternating DB Snatch 50/35 Post Loads and Times to Zen and Comments:
