6:00am, 8:00am CrossFit
A)
For time:
1000m Run
20 Thrusters (60/40kg)
20 Overhead Lunges (60/40kg)
1000m Run
or
B)
For time:
21-18-15-12-9-6-3
DB Complex* (2 x 15/10kg)
Pull-Ups
* 1 rep for the dumbbell complex = DB Burpee + DB Hang Clean + DB Thruster
7:00am Barbell Free CrossFit
- option B from above
7:00am Weightlifting
https://www.youtube.com/watch?v=_AkLPBjzIfo...
A)
Deadlift
3 - 3 - 3 - 3 - 3 - 3
B)
Find the max load for the following complex:
Power Clean
+
2 Hang Power Cleans
+
3 Front Squats
+
1 Jerk
https://www.youtube.com/watch?v=SuSS7YD8SAw...
Choose two of the following options:
A)
3 rounds for time:
500m Row
100 Double Unders
B)
3 rounds for time:
21 Wall Ball (9/6kg)
21 Toes-to-Bar
C)
3 rounds for time:
30 Situps
20 Weighted Lunges (2 x 20/15kg. Scale to one DB or unweighted)
10 Dumbell Push Presses (2 x 20/15kg)
- 15 minute time cap for...
A)
Power Snatch
3 RM
B)
Press
5 RM
C)
AMRAP in 7 minutes:
1 Burpee
2 Situps
3 Squats
4 DB Power Snatch (20/15kg) (^use heavier DB or KB)
https://www.youtube.com/watch?v=2zoqw560i3M...
