Main – CrossFit
M-1: Bench Press (3 x 5 @ 41X1; rest 2 b/t)
M-2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
10 pull up
Take 8-10 min to warm up/work on
pull ups / HSPU / DUs
Front Squat (Build to a heavy triple in 6 sets)
Clean and Jerk (Build to a heavy single in 8 sets)
Clean and Jerk (Cluster 2.2.2 ; rest 2 b/t)
Down and Back
40 KB swing 53/35
30 pull ups
10 burpee box jump overs
SW-A: Shoulder Press (3 RM in 3-5 sets)
SW-B: Pull-ups (Sadiv Set (10 Minutes))
*10 Minutes to get as many single pull ups as possible. Rep speed must be as fast as possible each rep.
**If you have done this before and got over 36 reps in the 10 minutes, add 5 lbs.
***Make sure to hit both the concentric and eccentric portion of every rep.
SW-C: Banded Push Ups (4 x 6-8)
Put each end of a band in your hands, wrap around your back (so it adds resistance) and perform push ups for reps.
SW-D: Ring Rows (5 x 10)
Feet elevated if possible.
*90 sec rests
SW-E: GripsFear Farmer’s Carry (3 x 30 m)
*Use the red ball grips for farmer’s carry’s.
*AHAP for the prescribed distance.