CrossFit

STRENGTH

1) Squat Clean: 1RM. Rest 2:00
– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.
2) Dimel Deadlifts: 1/3 x 30 @40% of Deadlift. Rest 90s.
3) KB March: 4 x 30s on/30s off.

**WHITEBOARD BRIEF**

– Strength: Build to a max load in the squat clean. The goal today is beat your previous max by 5#s, but it’s okay to work on technique too if you’re more comfortable. The remainder of the strength work should be challenging but executed with perfect form.

Spark

METCON
AMRAP 20
50 m Farmer Carry #53/44
10 DB Thruster #30/20
15 Box Jump 24″/20″
20 Renegade Row #30/20
L2: #44/35, #20/15, 20″/14″
L1: #35/25, #20/10, Step Up

Masters

STRENGTH
KB Deadlift x 15
SA OH Lunge x 10 ea.

METCON
40 sec on : 20 off x 4 sets
1. DB Step ups #35/25
2. Single Arm Ring Row
3. Chest – to – Wall Hold
4. DB Thruster #35/25
5. Plank Ups
L3: #30/20
L2: #25/15
L1: #20/10