A.
5 Sets:
Front Squat x 5 @ 3010
Rest 30 seconds
Hollow Hold x 30 seconds
Rest 1-2 minutes
Front squat percentages off 1RM.
(55%-65%-70%-75%-80%)
B.
AMRAP x 15 min:
5 T2B
10 Push-ups
15 Air Squats
Or
CrossFit Open WOD “19.1”
AMRAP x 15:
19 wall ball shots (20/14)
19 calorie row
A.
3 Rounds for time:
1,000m Row or 1.5 mile Bike
400m Run
*Clean & Jerks
*Round 1: 15 reps @ 135/95
*Round 2: 10 reps @ 185/115
*Round 3: 5 reps @ 225/135
(Scale to loads you can complete with impeccable form)
B.
Cash-out:
2 sets of:
50 Partner Med Ball Sit-ups
50 Partner Russian Twists
A.
5 rounds (continuous movement):
30 sec. Hanging L-Sit
15 GHD Back Extension (no momentum)
6 Weighted Step-ups, Right Leg (50/35)
6 Weighted Step-ups, Left Leg (50/35)
B.
E2MOM 12 mins:
3 Sumo Deadlifts
200m Run
Set 1: 55-60%
Set 2: 60-65%
Set 3: 65-70%
Set 4: 75%
Set 5: 80%
Set 6: 85%
A.
5 Sets of:
5 Strict Press @ 80%
Rest 30 seconds
10 Tempo Ring Rows @ 3010
Rest 30 seconds
Ring Support x 30-45 seconds
Rest 1-2 minutes
B.
For time:
7-6-5-4-3-2-1
Hang Power Clean (155/105)
Strict Ring Dips
Strict Pull-ups
A.
Back Squat
5 reps @ 60%
5 reps @ 65-70%
5 reps @ 75%
5 reps @ 80%
5 reps @ 80%
B.
AMRAP x 10 mins:
40 Alt. DB Farmer Carry Lunges (35/20)
30 Box Jump Step Downs (24”/20”)
20 Calorie Row or Assault Bike