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REST DAY- Mobility and Maintenance

Open Gym: 8am-10am

CrossFit: A.3 sets for quality;Station 1 – Split-Stance Romanian Deadlift x 8 reps each legStation 2 – hollow hold/ tuck hold/ plank hold x 60 sec.Station 3 –single arm overhead KB carry x 50′ each arm Lvl6: 70/53#Lvl5: 53/44#Lvl4: 44/35#Lvl3: 35/26#Lvl2: 26/18#Lvl1: 18/13# B.AMRAP 8 minutes of:10 Calories Bike20 Russian Kettlebell Swings*same scaling levels as

CrossFit Main 12 rounds for calories; :30 row, :30 rest *goal for today is intensity. These intervals should NOT feel comfortable.

CrossFit Main: Back Squat- E3 min x 15*0: 3 reps @ 35%3: 3 reps @ 45%6: 3 reps @ 55%9: 5 reps @ 65%12: 5 reps @ 75%15: AMRAP reps @ 85%*between sets during “rest” perform light aerobic activity such as biking or rowing until your next set begins.

REST DAY Mobility and Maintenance

Open Gym: 8-10am

CrossFit Main 14 min AMRAP:50 cal row40 heavy russian swings30 goblet squats20 lateral burpees over rowerwith remaining time, AMRAP rope climbs Lvl6/5: KB70/53#, 15’ropeLvl4/3: KB53/35#, 12′ ropeLvl2/1: KB35/26#, rope lowers

CrossFit: Main Skills for todays WOD 10 rounds for time of:10 DB hang power snatch10 box jump overs Lvl6/5: 50/35#, 24/20”Lvl4/3: 35/20#, 20/20”Lvl2/1: 20/12#, any”

CrossFit 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