A.
E2MOM for 12mins
Back Squat for load:
#1: 3 reps @ 75%
#2: 1 rep @ 85%
#3: 3 reps @ 80%
#4: 1 rep @ 90%
#5: 3 reps @ 85%
#6: 1 rep @ 95%
B.
“Hottie Squatty”
For Time:
30/20 Cal Assault Bike
Then
15-12-9
T2B
KB Goblet Squats 32/24
EMOM for 30mins
1 – 15-20 Wall Balls (9/7)
2 – 10-15 Target Burpees
3 – 10-20 KB swings (32/24)
4 – 10-20 Box Jump Overs 25/20
5 – Rest
A.
Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
2min between sets
80-90%
B.
“Bel-Air”
AMRAP 15:
40 Double Unders
20 DB Hang C & J (Alternating 5 each side) 22.5/15
40 Double Unders
20 Alternating DB OH Lunges 22.5/15
A.
Deadlift for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps
E2MOM for 8 mins
75-80%
B.
“Jelly Belly”
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Row
10-8-6-4-2: Deadlifts (120/80)
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (60/40)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (50/35)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (40/30)
A.
12mins to establish a heavy
Deadlift x2
B.
“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts 102.5/70
30min EMOM of:
1- 10/7 Assault Bike
2- 15/10 DB STOH 22.5/15
3- 10/7 Cal Row
4- 15/10 Box Jumps
5- Rest
A. Build to a heavy
Pausing Front Squat x2
B. Build to a heavy
Hang Squat Clean
C. “Dirt Nap”
3 Rounds of:
15x Hang Squat Clean
15x BOBs
OPENING TIMES:
10am – CrossFit
11am – CrossFit
12:30pm – CrossFit
Open Gym:
10am-2pm
Book into Team Up as usual.
A.
Push Jerk for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
2mins Rest between sets
70-80% 1RM
B.
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
Scaled: Ring Rows/ Assault Bike