Wednesday July 28, 2021

27
Jul

Wednesday July 28, 2021

Crossfit
Main
In Teams of 2
P1 Row 750m, while P2 holds barbell in front rack position (can switch positions at any time, but row cannot be accomplished unless bar is in front rack)
P1 50 burpees lateral over rower, while 1 partner holds barbell overhead (can switch positions at any time, but burpees cannot be accomplished unless bar is overhead)
P1 50 thrusters, while 1 partner holds straight arm plank (can switch positions at any time, but thrusters cannot be accomplished unless partner is in plank)

Lvl6: jump over rower, 95/65# *~40% of 1rm push press
Lvl5: jump over rower, 75/55#
Lvl4: step over rower, 65/45#
Lvl3: step over rower, 45/35#
Lvl2: step over rower, 35/25#
Lvl1: burpee- not over rower, 25/15#

Core:
2-3 Min Deadbugs for Quality


Quickfit
Main
12 Min Clock
5 min max distance bike
4 min burpees
3 min of squat/DB thruster or pvc thrusters

Lvl3: burpee to floor, DB 20/15
Lvl2: burpee to box, pvc
Lvl1: updown to box, air squat

Core
2-3 Min Deadbugs for Quality