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CrossFit
Strength
Strict Press
4 Sets
5 Reps (5 seconds on the way down)
Metcon
12 Min EMOM
Minute 1: 15/12 Cals
Minute 2: 10 Burpees
Minute 3: 10 DB Thrusters (22.5/15KG)
Conditioning
Strength
Strict DB Press
4 Sets
10 Reps
Metcon
12 Min EMOM
Minute 1: 15/12 Cals
Minute 2: 10 Burpees
Minute 3: 10 DB Thrusters (22.5/15KG)
(1kilo Row/ 1mile Bike) buy out
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility