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Open Gym: 8am-9am

CrossFit: Main: 2019- the ruck (50 min cap) (this should be a 30-50 min workout, so scale accordingly) *sub bike for run if you cannot runRun 4 laps around our usual mile loop, but without the out and back finish past vive chiro- so you’ll just run straight back into the gym when you run

CrossFit: Main: AMRAP 20 min:3 person groups;P1. 25′ back rack walking lunge ~50% of 1rm back squatP2. 25m out/25m back sled pushP3. Rest (switch out weights for back rack lunge*partners all work in unison, but don’t move onto the next movement until all partners are complete with movement in front of them. Lvl6: sled 4×45/2×45,Lvl5:

Main 2 person teams, 1 working at a time;10 min max distance run; partners can split distances as needed and choose distance they want (100/200m)1 min rest10 min max distance row (same as run)1 min rest10 min max distance bike (same)

CrossFit: Main: Cindy-ish’AMRAP 20 min:5 pullups (performed how you tested for test week)10 situps15 wallballs Lvl6/5: GHD situps, WB 20/14# 10/9′Lvl4/3: half GHD/range, WB 20/14, 9/8′Lvl2/1: abmat situps, WB 14/10, 9′

CrossFit: Main: E2 min x 10 min: 3 strict shoulder press0: 3 x 30-35% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min x 10 min: 2 push press10: 2×60-65% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min x 10 min: 1 push jerk20: 1x 65-85% of 1rm PP, every

Rest/Recovery

Open Gym: 8am-10am

Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow)10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40Lvl4/3: DB 35/20Lvl2/1: DB 20/12

CrossFit: Main: Pacing drill; 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can try to match it each