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A) CrossFit Total:
Back Squat 1RM
Strict Press 1RM
Deadlift 1RM
* Use a spotter for the Back Squat if going for a PR! No dropping DL from the top.

TUESDAY
A) Power Snatch: 10×1 EMOM
B) AMRAP 15
20 RKBS, 70/53#
10 T2B
3 Wall Walks
C) 5 sets
10-15 Ring Push Up
10-15 Seated Pike Leg Lifts

WEDNESDAY
A) Ring Muscle Up Skill Work , 15 minutes to practice – focus on quality of movement. Don’t go to or near failure.
Level 1: False Grip Ring Row & Transition Rock
Level 2: False Grip Pull Up & Russian Dip
Level 3: Kipping or Strict MU
B) 4 Sets, increasing weight. Rest as needed
Sled Hand Over Hand Pull
Sled Backwards Walk
C) Assault Bike OR Row: AMRAP 10, Max Cals
D) Cash Out – Coaches Choice

THURSDAY
A) Squat Clean Thruster – 10 minutes to build to a heavy single
Rest as needed before part B
B) Thruster: AMRAP 2, 155#/105#
Scale as needed to 135/83# or 115/73#. Goal is double digit reps, minimum.
C) 8 Rounds For Time:
8 Dumbbell Snatch, 50#/35#, alternating
8 Box Jump Overs, 30″/24″

SATURDAY
A) Surprise WOD