TUESDAY SEPTEMBER 27, 2022

27
Sep

TUESDAY SEPTEMBER 27, 2022

CrossFit
Main
5 rounds for time of: (18 min cap, goal is sub 15)

15 deadlifts
12 pull-ups (how you tested in during test week)
9 front squats
*barbell weight should be ~40-50% of 1rm FS.
Lvl6: 135/95, CTB
Lvl5: 115/80, chin over bar
Lvl4: 95/65, band
Lvl3: 75/55, band
Lvl2: 65/45, band
Lvl1: 55/35, ring row

Core
tabata partner leg tosses :20 x :10 x 8 (4 each)

QuickFit/At home WOD
Main
5 rounds: 18 min cap
15 double db deadlifts
12 ring rows/sub db bent over row
9 double db pushpress
*db weight stays the same throughout
Level 3: 30/20
Level 2: 20/15
Level 1: 15/10

Core
tabata partner leg tosses :20 x :10 x 8 (4 each)