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CrossFit Main: Push Press + DB bent over row E3 min x 15 0: 3 reps @ 35% + 5 DB BOR each side 3: 3 reps @ 45% + Row 6: 3 reps @ 55% + Row 9: 5 reps @ 65% +Row 12: 5 reps @ 75% + Row 15: AMRAP reps @ […]

CrossFit Main AMRAP 15 min: 12 box jump overs 9 burpees to target- pullup bar 6 pullups* should be how you tested for test week Lvl6: 24/20” jump, chest-bar pullup unassisted Lvl5: 24/20” jump, chin over bar unassisted Lvl4: 24/20” step, chin over bar assisted Lvl3: 20/20” step, chin over bar assisted Lvl2: any” step,

CrossFit Main: Deadlift + jump lunge E3 min x 15 0: 3 reps @ 35% + 3-5 jump lunges each leg- the emphasis here is smooth to the floor then explosive push and jump as high as you can through the push 3: 3 reps @ 45% + 3-5 JL 6: 3 reps @ 55%

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 Group Workout!

CrossFit: AMRAP 20 min: Teams of 4 2 partners help push sled 100m (AHAP) while other 2 partners share work to complete AMRAP HSPU *one person works at a time, but can share work at any point Once sled partners return inside, team mates switch spots. Lvl6/5: prowler 180#, strict HSPU- weighted Lvl4/3: Sled 135#,

CrossFit: “Jerry” For time: Level 6/5: those who have a sub 9 min mile run/sub 9 min 2k Run 1 mile Row 2K Run 1 mile Level 4/3: those who have a sub 10 min mile run/sub 10 min 2k Run 1200m. Row 1500m. Run 1200m. Level 2/1: those wh0 have a 10+ min mile

CrossFit; Main strength E3 min x 15 (6 sets) 0: 5x Front squat @35% 5x jump tall box jumps 2: 5x FS @ 45% 5x BJ 4: 5x FS @ 55% 5x BJ 6: 5x FS @ 65% 5x BJ 8: 5x FS @ 75% 5x BJ 10: 5+ reps FS @ 85% 5x BJ

CrossFit Main: 5 rounds for time: 5 deadlifts (60-70%) 10 bar facing burpees Lvl6/5: 275#/185#, jump all directions on burpee Lvl4/3: 225/155, step on burpee Lvl2/1: 185/115, regular burpee-not over barbell *This couplet should be relatively heavy but still fast-paced. Reduce the loading so you can complete each set of deadlifts unbroken

CrossFit: A. shortened muscle up skill work ~10 min max A. hollow arch swing: beat swing B. kipping pullup with blocking movement C. kipping CTB with blocking D. kipping bar mu B. AMRAP 20 min: 400m run, 7 bar muscle ups *runs should be 2 min or less, MU/PU should be in 2-3 sets Lvl6: