Test Day 4 CrossFit: Performed the same way as last week with E2MOM x 20 min; A. Front Squat 1 rmWU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#L5: Male (335)L5: female (225)L4: male (305)L4:female (205)L3: male (245)L3: female (165)L2: male (205)L2 […]

Test Day 3 CrossFit:A. Deadlift 1rmdetails: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# B. HSPU: reverse tabata, get at least 3 for 8 roundsHandstasnd pushups6 RX5 1 abmat4 Toes- on box3 knees on

CrossFit:If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

Test Day 2 CrossFit:A. Pushpress testdetails: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# B. 2000m row time trialdetails: post total finish time as well as avg. 500m split

CrossFit:If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

Test day 1 will be Monday/TuesdayTest day 2 will be Wednesday/ThursdayTest day 3 will be Friday/Saturday CrossFit:A. Back squat 1rm 20 min E2MOM: L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+%.L5: Male: (275)95 – 125 – 155 – 175 – 205 – 5% increases will get to 275L5: Female

PART A E2:30MOM x 8 sets5 x bench press 45% + 10 band pull-aparts5 x bench press 55% + 10 band pull-aparts5 x bench press 65% + 10 band pull-aparts5 x bench press 70-75% + 10 band pull-aparts3 x bench press 80% + 10 band pull-aparts3 x bench press 85% + 10 band pull-aparts3 x

Murph prep(30 min cap) 3RFT800m run20 ctb pull-ups30 push-ups40 air squats Levels:6/5: as written, mile run 8:30 or less, weighted vest4/3: 600m run (mile tt 8:30-10min) 15 cob pull-ups (assisted as needed), 25 hybrid push-ups, 35 air squats2/1: 400m run (mile tt 10min or more), ring rows, knee push-ups

EMOM x 40 12/9 cal row10 burpees15 Russian KB swings (53/35)12/9 cal bikeRest (Goal is to maintain a steady pace, not burnout) Levels:6/5: as written, 50+ cals bike test4/3: 10/7 cals, 8 burpees, 44/26 KB, 40-50 cals bike test2/1: 8/6 cal row & bike, 6 burpees, 35/18 KB, less than 40 cals bike test

PART A E2:30MOM x 8 sets5 x front squat 45% + 5 jumping lunges5 x front squat 55% + 5 JL5 x front squat 65% + 5 JL5 x front squat 70-75% + 5 JL3 x front squat 80% + 5 JL3 x front squat 85% + 5 JL3 x front squat 90% + 5