CrossFit

Strength

1) Power Clean: Build to a heavy 1 in 10 sets, done as an EMOM.

Rx+:(Touch n Go heavy double)

– Goal: build to 85-90% of current 1RM in known

2) 1 1/4 Front Squat: Build to a heavy 3 in 6 sets. Rest 2:00

Rx+:(use chains)

– Goal: Build to 80% of 1RM Front Squat

3) DB RDLs: 4 x 10. Rest 60s.

Rx+: (Glute Ham Raises)

4) Walking DB Lunges: Max Steps in 8:00

* every time you stop complete 30s Elbow Plank Hold

– Goal: Complete 50+ reps

Rx+:(Double KB Walking OH Lunges 53/35)

Spark

Strength

Push/Pull Cycle Week 2

*Note weights used, goal is to increase over the next month

1a. DB Bench Press 3 x 12

1b. DB S.A. Row 3 x 10 (each side)

Rest :30 – :60 (complete a and b, then rest)

*12:00 cap

Metcon:

AMRAP 18

15 Toes to Bar

30 Air Squats

3 Rope Climbs

200 Meter Run