Friday August 19, 2022

18
Aug

Friday August 19, 2022

Crossfit
Main
5 rounds for time:
Bike 1000m. (0.6 miles)
7 shoulder to overhead from the ground (~60-65% of 1rm PP)

Lvl6:1000m, 155/105# (80-100 cals during test week)
Lvl5: 900m, 135/95# (60-80 cals)
Lvl4: 800m, 115/80# (40-60 cals)
Lvl3: 700m, 95/65# (30-40 cals)
Lvl2: 600m, 65/45#, (20-30 cals)
Lvl1: 500m, 45/35#, 10-20 cals

Core work: 2-3 min of deadbugs for quality

Quickfit
Main
Main: AMRAP x 20 min:
Row 2 min for max distance (reset monitor each time)
10 DB push press

Lvl3: DB 25/20
Lvl2: DB 20/15
Lvl1: DB 15/12