Main – CrossFit
M-1: Face Pull (2 x 20 ; moderate)
Attach band to pull up rack and pull to face.
M-2: Farmer’s Carry (2 x 200m ; rest 3 b/t ; 70/53)
M-3: Deadlift (3 x 8 ; moderate ; focus on speed ; TnG)
C-1: Behind The Neck Jerk (3 x 75%/85/90/95/98 (5 rep))
C-2: 3 position snatch (3 x 60%/65/70/75/78)
C-3: 3 position clean (same)
C-4: Clean Pull (5 x 95% / 100 / 105(2))
C-5: Box Jumps (4 movements….you pick….ladder)
SW-A: Paused Back Squat (3 RM (5 second pause in bottom of last rep))
Back squat with a pause in the bottom position.
At least 3 sets, at most 5 sets to find 3 RM.
SW-B: Front Rack Forward Alternating Lunge (3 x 10 (Each leg))
In place forward lunge with weight in front rack.
SW-C: Reverse Hypers (4 sets of maintainable reps)
Use GHD machine.
SW-D: Metcon (Time)
3 Rounds of:
5 Suitcase DL (Each side)
5-10 Leg Raises (Maintainable UB Reps)
30 M Single Arm Farmers Carry (Each arm)
5 Weighted Sit Ups
*Each movement should be UB.
**Rest enough to complete UB.