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CrossFit “Biking Jerry” For time:Level 6/5: those who have a sub 9 min mile run/sub 9 min 2kBike 3 miles (4800m)Row 2KBike 3 miles Level 4/3: those who have a sub 10 min mile run/sub 10 min 2kBike 3600m (2.3 miles)Row 1500m.Bike 3600m Level 2/1: those who have a 10+ min mile run/10+ min 2kBike […]

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

CrossFit AMRAP 20 min: Teams of 4 2 partners help carry sandbag 300′ (down and back 3x length of pullup cage)While other 2 partners share work to complete AMRAP HSPU *one person works at a time, but can share work at any pointOnce sandbag carry partners finish, team mates switch spots. Lvl6/5: SB 150/125, strict

CrossFit Main HEAVY CrossFit open 19.1AMRAP 15 min:19 wallball19 cal. row Lvl6/5: 30/20#, 10/9′Lvl4/3: 20/14#, 10’/9′Lvl2/1: 14/10#, 9/8′

REST DAY Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

Open Gym: 8am-10am

CrossFit:  A. Open 13.2 (with DT weight) AMRAP 10 min: 5 shoulder-overhead 10 deadlifts 15 box jump/step Lvl6/5: 155/105#, 24/20” jump or step Lvl4/3: 115/80#, 24/20” jump or step Lvl2/1: 75/45#, 20/20” step *shooting for working weight of ~60-70% of 1rm PP

CrossFit Main: A. handstand skill; 1. pushup + downdog 2. box hs hold/hs pushup on k/t 3. wall climb- hs hold 4. wall kick up- hspu with 1/ no abmat B. TWO OPTIONS: A.Alt. reverse tabata :10 on x :20 off x 8 sets (12 min) B. Harder version: Trad. Tabata :20 on x :10

CrossFit 30-minute AirBike; every 3 minutes, including 0 get off and complete 200′ bearhug carry (down and back two times on pullup rig) Lvl6: 150/125# sandbag (sub 70/53# double KBs in front rack) Lvl5: 125/100# SB (sub 53/44KBs) Lvl4: 100/75# SB (sub 44/35KBs) Lvl3: 75/50# SB (sub 35/26KBs) Lvl2: 50/30# sandbag (sub 26/18 double KB

CrossFit Main: 2 people work together inside same station for 2 min on/2 min off E2 min x 20 min (10 rounds total/5 rounds each) Partners alternate rounds so each person will work for 2 min, followed by rest for 2 min. (same flow as last weeks squats, but this week with cleans + rowing)