Strength
Every minute, on the minute, for 12 mintues:
Minute 1: Seated Straddle 1-arm KB Press x 5 ea. arm
Minute 2: 6-10 Strict Ring Rows @ 2121
Minute 3: 20 Double Unders
Conditioning
15 minutes, as many rounds as possible:
Mobility
2 minutes of sink stretch (use bar in rack)
Strength
Fitness:
1 x 10-12 Back Squat @30X1
2 x 10-12 Back Squat @20X1
Build across sets
Performance: 1 x 20 Back Squat (+5# from last time or 60% if this is first time doing 1×20)
Conditioning
3 sets:
0:30 Row for Calories
0:30 Rest
0:30 Dumbbell Box Step Over (24″/20″)
0:30 Rest
0:30 Burpees
3:30 Rest between sets
Record total score for each set.
Mobility
Couch stretch: 2 minutes per side
0845 Weightlifting
1000 CrossFit
Working with a partner, alternating tasks:
30 minutes, as many rounds as possible:
Strength
Fitness:
Every 0:20 for 6 minutes, 1 Power Clean + 1 Push Jerk (115/75)
Performance:
Every 0:10 for 6 minutes, 1 Power Clean + 1 Push Jerk (135/95)
Conditioning
4 minutes, as many rounds as possible:
4 minutes rest
4 minutes, as many rounds as possible:
4 minutes rest
4 minutes, as many rounds as possible:
Strength
Fitness:
10-12 Back Squat @20X1
2 x 8-10 Back Squat @20X1
Build across sets
Performance:
20 Back Squat (+5# from last time; if this is your first time, use 60%)
Conditioning
For times:
400m Run
Rest 5:00
15-10-5 of:
Rest 5:00
400m Run