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CrossFit Main: 5 rounds for time: (20 min cap) goal is sub 15 min.50′ DB walking lunge, R 25′ down, L 25′ back20 alt. arm DB hang clean and press20 DB goblet squats Lvl6: DB70/50# OH WLLvl5: 50/40#, OH WLLvl4: 50/35#, FR shoulder WLLvl3: 35/25#, FR shoulder WLLvl2: 30/20#, farmers carry WLLvl1: 20/15#, farmers carry […]

CrossFit Main BMU-Russian swing ‘Nate’AMRAP 20 min;2 Bar muscle ups4 handstand pushups8 russian KB swings (heavy) Lvl6: BMU, HSPU to gymnastics mat*, 88/70# *scale HSPU based on test weekLvl5: CTB- un-assisted, HSPU to mat, 70/53#Lvl4: chin over bar, HSPU- 1 abmat, 53/44#Lvl3: band pullup, HSPU- box, 44/35#Lvl2: band pullup, HSPU- box, 35/26#Lvl1: ring row, seated

CrossFit Main 5 rounds for max distance; (20 min total)2 min bike, 2 min rest*make these uncomfortable! 3 min of deadbugs for quality

CrossFit Main Bench Press: 10-9-8-7-6-5-4-3-2-1 reps for load, rest as needed 1-2 min, between sets.*Partner with a buddy for a spotter/built in restIf you do not have/know a 1rm Bench press, begin around ~45-50% of your 1rm PP and add ~5% each set up to today’s heavy single. Core: Tabata :20 x :10 x 8

CrossFit Main AMRAP 15 min:Teams of 2: share work anyhow with 1 person working at a time.15 bar facing burpees15 front squats *from ground, scale to ~30-40% of 1rm FS.75 single under crossovers Lvl 6/5: BFB- jump, FS 115/80#, 75 COSLvl4/3: BFB- jump or step, FS 95/65#, 50 COSLvl2/1: BFB- step, FS 45/35#, 75 single

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.