CrossFit:
A.) Power Clean
B.) EMOM x 16min.
Odd: 20 Wall Balls 20/14
Even: 20 American KB Swings 53/35
Odd: 20 Wall Balls 20/14
Even: 20 American KB Swings 53/35
ADV is 15 American Swings 70/53 AND 15 Wall Balls at 30/20lbs.
*This is going to be hard, so if you need to scale it, subtract 2 reps at a time for your skill level.
*This is going to be hard, so if you need to scale it, subtract 2 reps at a time for your skill level.
C.) Accessory Work (optional if you have time)
Weighted Planks
1min. on 1min. off x 3 Rounds
(Switch on and off with a partner)
1min. on 1min. off x 3 Rounds
(Switch on and off with a partner)
Cool Down:
Walk 200m
Sweat:
A.) EMOM X 6 Rounds: (0-30min.)
Min. 1) 15 Push Press 95/65lbs. +
Min. 2) 10 SDHP’s 95/65lbs. +
Min. 3) 10 DB Raises** (make it hard)
Min. 4) 15/12 Cal Assault Bike
Min. 5) Rest
**Min. 3 variations:
Rounds 1+2: Front Raises
Rounds 3+4: Lateral Raises
Rounds 5+6: Bent Over Lateral Raises
B.) Cash Out!! 5min. to finish…
100 Plate Sit-ups 35/25lb
Advanced: 20/15cal bike
** You may change the the weight on the DB raises for each position. Doesn’t have to be the same each time.
3 P. Cleans EMOM x 3min.
2 P. Cleans EMOM x 3min.
1 P. Clean EMOM x 4min.
*Build whenever you like. Keep your hook grip and swipe through your hips on every lift on the way down. NO resting on the ground or at the hip.