CrossFit:
2 Rounds: (32 Total min.)
6min. AMRAP:
10 Power Cleans 135/95
10 Bench Press 135/75
100 Double Unders
Rest 2min.
6min. AMRAP:
20 Burpees
200m Row
20 American KB Swings 53/35
Rest 2min.
*ADV is to add a little weight each round on part 1 (to the bench and clean). You can even start a little lighter and eventually end at around 185 for guys and 135 for ladies.
*You’re hitting each section twice so keep that into account. Start where you left off on the previous AMRAP
Bodywork:
TBD
Sweat:
EMOM x 5min.
12 20 ft shuttle runs
EMOM x 5min.
10 TTB or v-ups + 5 Burpees
EMOM x 5min.
12 20 ft shuttle runs
EMOM x 5min.
7 DB Power Cleans 45/30 + 5 Burpees
Rest 5min.
10min. Ladder…
10 KB Swings 53/35
10 Push-Ups
15 KB Swings
15 Push-Ups
20…20…25…25… and so on…
Da Daily D:
5 Rounds for Time:
100 Double Unders
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups or Bent Over Rows
Just with bodyweight, complete the following:
3 Rounds:
1min. Plank
Immediately into;
1min. of Bodyweight Russian Twists.
Rest 1min.*Touch the ground with BOTH hand on both sides every single time. Left + Right = 1 rep