Fitness:
A. Deficit Deadlift (2"): 12 minutes to build to a quality and fast double.
*If you cannot maintain perfect form - take away the deficit.
B. 5 Rounds for time:
12 Toes to Bar
8 Shuttle Runs (8m, Up and back = 2 reps)
12 Burpees to target (6")
8 Shuttle Runs
Open/Performance:
A. Power Snatch: 12 minutes to build to and hit a few singles at 80%
B. See Fitness
Sweat:
10 Rounds:
3 min on / 1 min rest
10m Dog Sled Pull & Push (
15/12 Calorie Row
15/12 Calorie Ski
Max Calorie Echo Bike
Weightlifting:
(0 - 12 min)
A. Squat Snatch:(OT2M) 1 x 83%, 83%, 83%, 85-87%, 85-87%, 85-87%
*If you miss, automatically drop back in load for the next set.
- immediately into -
(12 - 20 min)
B. Squat Snatch OTM x 8 minutes
1 x 70-75%
- immediately into -
(20 - 23 min)
C. Snatch Pull: OTM x 3 minutes
3 x 3 x 87-93%
(30 - 45 min)
D. CrossFit focus:
3 sets, each for time:
10 Box Jumps (24/20")
40% of Ring Muscle Up AMRAP from last week
- 30 seconds rest -
40% of Bar Muscle Up AMRAP from last week.
- rest as needed -
*RMU Scale = 4 Challenging Strict RMU from floor
Bar MU Scale = 4 Jumping
or
Strength Focus:
4 alt sets:
DB Death March (8m) *light load
- rest 1 minute -
8 Half-Seated Turkish Press (per side)
- rest 1 minute -
5 Front Foot Elevated (4") Hanging DB ATG Split Squat
*Keep these light and focus on your ankle and hip stretch.
- rest 1 minute -
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