CrossFit:
A.) Every 3min. x 10 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
Max Push Press @40-50% of 1RM
*You all just hit your 1RM last week so you should know what 40-50% is today.
*Goal: Shoot for 5-10 Reps. Anything more than 10 is really going to add up.
*Do not Jerk the bar. Keep that Push Press!
*Power Clean From The Ground
B.) Pick one:
1.) HSPU practice: 50 Strict, 100 Kipping, or 10min. of practice.
2.) 3 Rounds:
1min. regular plank with 45/25lb plate on back
1min. side plank with 15+lb DB in top hand
1min. side plank with 15+lb DB in top hand (other side)
3.) For Time:
50-40-30-20-10
Double Unders
Sit-Ups
Cool Down:
2 min easy assault bike then LAX ball lats and shoulders 2 min each side.
Sweat:
A.) 20min. AMRAP:
6 DB or KB Deadlifts 70/50s (pick something heavy-ish)
7 Burpee Box Jumps 30/24″
10 American KB Swings 70/53
100m Run
Rest 5min.
12min. EMOM:
Min. 1) :45sec Plank
Min. 2) :45sec of Russian Twist (35/20lb DB)
Min. 3) :45sec of Sit-Ups