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CrossFit MainPUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75% of 1rm PP10 pushups (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

AMRAP 20 min: teams of 3;P1 sled pushes down 25m (flag pole), then sled push back 25mP2 HEAVY farmers carry 50m down (black top line) and back 50mP3. easy recovery spin on bike Lvl6: sled 4×45/2×45, 88/70#Lvl5: sled 4×35/2×35, 70/53#Lvl4: sled 4×25/2×25, 53/44#Lvl3: sled 4×15/2×15, 44/35Lvl2: sled 4×10/2×10, 35/26Lvl1: sled 2×10/1×10, 26/18

CrossFit (team) Workout: teams of 2; I go, you go, each movement; (I go 1 cal bike, you go 1 cal bike, 1 go 1 thruster, you go 1 thruster…) AMRAP 5 min;1 cal bike, 1 barbell thruster2 cal bike, 2 barbell thruster3 cal bike, 3 barbell thruster4 cal bike, 4 barbell thruster…continue until 5

Rest & Recover

Open Gym: 8am-10am

CrossFit Main: Hope3 rounds of: (17 min) BurpeesPower snatchesBox jumpsThrustersChest-to-bar pull-ups Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises.

Main strength E2:30MOM x 12:30 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @35%5x jump tall box jumps2:30 5x CLEAN @ 45%5x BJ5: 5x Clean @ 55%5x BJ7:30: 5x Clean @ 65%5x BJ10: 3x Clean @ 75%5x BJ12:30: AMRAP reps Clean @ 85%

CrossFit Main:Pacing drill; Run: (scale to bike as needed) 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest rest for :30, then run back to gym in :30, goal of getting back to SAME spot at the start/finish point EACH set.

CrossFit Main: Deadlift pulling progressions;0-10 min; EVERY 2 min x 5 sets, 3 deadlifts from floor0: 30-35% 2: 35-45% 4: 45-55% 6: 55-65% 8: 65-75% 10-20 min: EVERY 2 min x 5 sets, 2 deadlifts pulling from 45# plates (barbell plates are set up on top of 1 set of 45# plates10: 70-75% 12: 75-80%

CrossFit: Main:AMRAP 20 min;P1 performs 5 sandbag/kb goblet squats, then does 50m carry to black top line- sets down object- picks it backup and does the same, 5 squats then carries backat the same time..P2 performs 10-15 reps of DB floor press (unbroken reps) Once both partners are done with their individual work, switch stations