WOD

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 […]

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. CrossFit bonus for those who did Wednesdays Test;Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Kettlebell Windmills x 5-6 reps each armStation 2 – Tall Box

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. CrossFit bonus work for those who already did Mondays test;3-5 sets of:Dumbbell Shoulder Press x 8-10 repsRest 45 secondsBanded Face Pull to Overhead Press x 10-12 repsRest 45 secondsStrict

Test Week 1 Test day 1 will be Monday/TuesdayTest day 2 will be Wednesday/ThursdayTest day 3 will be Friday Day 1 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

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: A. handstand skill B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)

CrossFit Main E2:30MOM x 12:30 minOverhead squatdirectly into: 5 jump lunge each side- 10 total 0: 5x OHS @35%5x JL- each side2:30 5x OHS @ 45% 5x JL5: 5x OHS @ 55%5x JL7:30: 5x OHS @ 65%5x JL10: 3x OHS @ 75%5x JL12:30: AMRAP reps OHS @ 85%

CrossFit Main: Teams of 2: AMRAP 8 min, 2 min rest, AMRAP 8 minFollow each other waterfall style through workout, but you cannot pass your partner8 min:200m Row, 50 double-unders2 min rest;8 min:500m Bike, 10 line facing burpees Lvl6/5: as writtenLvl4/3: 200m row/25 double unders, 400m bike, 8 burpeesLvl2/1: 150m row/50 single unders, 300m bike,