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CrossFit Main strength E3min x 15 minodd min: power cleaneven min: DB reverse lunges 0: 5x power clean @35%5x each side DB reverse lunge3: 4x PC @ 45%5x each side DB reverse lunge6: 3x PC @ 55%5x each side DB reverse lunge9:2x PC @ 65%5x each side DB reverse lunge12: 1x PC @ 75%5x each […]

CrossFit Main EMOMx 30 min (10 sets)min 1: 100m runmin 2: 5-10 strict pullupsmin 3: 15-20 air squats*each min of work should take you ~:30-:40 to complete with ~:20-:30 rest Lvl6: unassisted and add 14-20# vest if possibleLvl5: unassisted- no vestLvl4: add banded assistance as neededLvl3: banded assistanceLvl2: ring rowsLvl1: ring rows/squat to ball

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit MainE3 min x 10 sets (30 min)200m run10 pushups15 box step ups

CrossFit Main teams of 2: for time, i go- you go- individual movements21 thrusters, 21 pullups15 thrusters, 15 pullup9 thrusters, 9 pulluprest as long as it takes you to complete, then…9-915-1521-21 All levels:~35-45% of 1rm PPscale pull ups to how you tested in

CrossFit Main strengthE2MIN x 10 min (5 sets)5 Deadlift 0: 5x deadlift @35%5x jump tall box jump2: 5x DL @ 45%5x box jump4: 5x DL @ 55%5x box jump6: 5x DL @ 65%5x box jump8: 5x DL @ 75%5x box jump10: 5+ reps DL @ 85%

CrossFit Main: 30 min running clock; 5 min row, 5 min bike4 min row, 4 min bike3 min row, 3 min bike2 min row, 2 min bike1 min row, 1 min bike*goal with this workout is to start at a moderate sustainable pace and increase pace each round as time decreases

Main Strength E2 min x 10 (5 sets)odd min: back squateven min: DB box step ups *levels found below0: 5x back squat @35%5x each side DB box step ups- low box2: 5x BS @ 45%5x each side DB box step4: 5x BS @ 55%5x each side DB step up6: 5x BS @ 65%5x each side

REST DAY Mobility and Maintenance