CrossFit

Strength

Back Squat Cluster Sets: Build to a heavy 2.2.2 (10s) in 6 sets. Rest 3:00

– Beginner: Box Squat: 5 x 5, adding weight if form permits. Rest 2:00

– Goal: Build to heavy 2.2.2 roughly 80-85% of 1RM Back Squat if known.

Metcon

EMOM 12:

Minute 1: 10 Goblet Squats (70, 53)

Minute 2: 10 Deadlifts (255, 165)

Minute 3: 40 Double Unders

Masters

Strength 

4RDS 

Max reps Push Ups

Rest 2min

(Scale to a level that you can do at least 8-10 CHALLENGING REPS)

Metcon

EMOM 20

15 Single Arm Push Press RIGHT #30/20

10 Push Up

15 Single Arm Push Press LEFT

10 Cal Row

Spark

Strength:

On a 11:00 Clock, Complete 3 Rds:

KB Bottoms-up Press x 8 each side

DB Lateral + Front Raise x 10

DB Reverse Fly x 10

Rest :30 – :60

Metcon:

AMRAP 15

20 Plate OH Walking Lunge 45/25

50 Double Unders

20 Russian Twist with Plate 45/25

50 Double Unders

2  Rope Climbs

50 Double Unders

L3: Singles x2

L2: Singles x2, 25/10, 10 Ring Pull-ups 

L1: Singles x1, Body Weight Lunge & Russian Twist, 10 Ring Rows

*Last done  9/2/2019