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CrossFit Main: row intervals (pre set on C2 selection) 1:40 on x :20 off x 9 rounds (18 min)*you can attack this a few different ways;

CrossFit Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP10 each side DB bicep curl (20 total)10 pushups (vary width) Lvl6/5: DB 50/40Lvl4/3: DB 35/20Lvl2/1: DB 20/12

CrossFit Main Teams of 3 for max cals/reps: all teams start on different stations and rotate every 2 min for 5 rounds of each, 30 min total;Station 1: Ski erg calsStation 2: Echo bike calsStation 3: up downs*these should be short, high intensity intervals shared between team members, making the pace uncomfortable.

CrossFit: Build to working weights and do a mini set of 3/3 x 2-3 AMRAP 3 min w/1 min rest between each set adding weight to your bar. A. 10 deadlifts ~55% of 1rm10 pullups (how you tested in)1 min rest B. 8 deadlifts ~65% of 1rm8 pullups1 min rest C. 6 Deadlifts ~75% of

Main AMRAP 21 min:21 box jump overs21 alt. arm DB snatch21 toes-bar21 wall ball21 lateral burpee over DB21 HSPU *All movements scale to how you tested them from test week.Lvl6/5: 24/20” BJO, DB50/35, TTB, WB20/14-10/9′, HSPU/1abmatLvl4/3: 24/20” jump or step, DB35/25#, WB20/10-9′, Box HSPULvl2/1: Any height- jump or step, DB20/12, WB14/10-9/8′, seated DB press

REST DAY- Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: Lvl6/5: Rx open standard- line to line, jump on box- jump or step downLvl4/3: Scaled open standard- hand past line to past line, jump on box-step downLvl2/1: box walk, jump or step on low box

CrossFit Main: 30 min. 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*intention here is to increase intensity on each machine as time decreases. Begin with warm up/jog pace on 5 min round and finish with all out

CrossFit Clean skill: A. Muscle cleanB. Power CleanC. Full cleanD. Front Squat Every 1:30 for 10 rounds: 15 min.1 power clean1 squat clean1 front squat– Perform all three movements as a complex. Start light and add load every other round. Begin around ~30-35% of clean max and add 5-10% based on feel.