CrossFit

Strength

1 1/4 Front Squats: Build to a heavy 3 in 8 sets. Rest 2:00

– Goal: Exceed loading from last week by 5-10#s if you’re feeling good.

Metcon

“Grace”

For time:

30 Power Clean + S2OH (135, 95)

Spark

Strength

Push/Pull Cycle Week 3

*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: 

EMOM 10

Odd Minutes: 100 Meter Run

Even Minutes: 6 Goblet Squats 53/35 & 6 Push-Ups

Masters

Strength

SA OH KB Press x 10

Banded Row Rotate Press x 15

SA KB Row x 12

Metcon

AMRAP 12 

Increasing by 2 each round

2 DB Power Clean #40/25

2 Push Press

2 Wall Balls