012725-013125

Monday

Front Squat

*In 20 min Build to a tough 5

After adequate warm up, begin working in sets of 5, ultimately ending in a heavy 5 for the day.

For Time:

10-9-8-7-6-5-4-3-2-1

Front Squat 135/95

Shoulder to Overhead

Toe to Bar

 

Cap = 12 Min

---

Tuesday

Planet Fitness

Superset:

8-10 DB (2) Bent over Row

8-10 Seated DB (2) Strict Press

X 4 sets

Push + Pull Intervals

Every 4:00 x 4 sets

20/16 Calorie Row

10-20 Hand Release Push Up

6-10 Strict Pul Up

---

Wednesday

Snatch Intervals

Every 2:30 x 10 Sets:

10/8 Calorie C2 Bike

2 Snatch (ascending)

Get the bike done in around :30-:40 so you have time to hit both snatches.

Ascend as desired.

Cash Outz

3-4 Sets

100' Farmer Carry

30 Paloff Press With a Rotation (15/15)

100' Sandbag Bearhug Carry

---

Thursday

Emergency Exit Row

For Time with a Partner:

500/450 m Row

30 AbMat Sit Up

500/450 m Ski

30 Brupees

Run 800m

30 AbMat Sit Up

Rest 2:00 Repeat

---

Friday

Crossfit Games Open 21.1 RX (Ages 16-54)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min

Lower Body Pump

3 Sets:

16 Bulgarian Split Squat (8/8)

10 DB (2) RDL

16 Banded Hamstrjng Curls