020524-020924Monday Back Squat 10-8-6-4-2Start around 65% or so and gradually build.Don't push the 4's and 2's “too hard” though.No need to exceed 90% today.Every Now & ThenEvery 5 Minutes x 3 Sets:12 Front Squat 155/10524 Sit Up18/12 Calorie Ski Fitness:12 Double DB Front Squats Rx +:205/135 Tuesday Muscle Beach Winter Edition 16min EMOM-12 Bench Press-4 SB Clean to Shoulder-8-12 Seated Arnolds Press-30sec Max Seated Banded Row*There will be stretching after* Wednesday Push Jerks & Strict Pull Ups Superset:Push Jerk10-8-6-4-2Strict Pull-Up10-8-6-4-2 Tourniquet 3 Rounds For Time:Run 400m3 Rope Climb20/16 Ring Dip 14 min Cap Fitness:6 Rope Pulls OR 12 DB(2) Bent Over RowBox or bench Thursday The Defenders AMRAP 253 Rounds20/16 Cal Row20 Wall Ball 20/14 3 Rounds20/16 Cal Ski15 Box Jump 24/20 3 Rounds20/16 Cal Bike50ft Walking Lunges Fitness:Air SquatsStep Ups RX+30/20 Wall Ball50ft Lunge w/ Med Ball Friday Crossfit Games Open 20.3 and 18.421 deadlifts 225/155 lb21 handstand push-ups15 deadlifts 225/155 lb15 handstand push-ups9 deadlifts 225/155 lb9 handstand push-ups21 deadlifts 315/205 lb50-ft. handstand walk15 deadlifts 315/205 lb50-ft. handstand walk9 deadlifts 315/205 lb50-ft. handstand walkTime cap: 9 minutesScaledFemales Deadlift 95 lbhand-release push-upsdeadlift 135 lb. Bear CrawlMales Deadlift 135 lbhand-release push-upsdeadlift 185 lbbear crawl Masters 55+FemalesDeadlift 125 lbpush press 65 lbdeadlift 165 lb. 10 handstand push-ups MalesDeadlift 185 lb.push press 95 lb.deadlift 255 lb. 10 handstand push-upsMore Core, Please Every 2:30 x 4 Sets:-30sec Machine of Choice (Hard Pace)-1min Plate Hug March 45/35-In the remaining time plank (any style) Until 15sec left of the interval
Monday Back Squat 10-8-6-4-2Start around 65% or so and gradually build.Don't push the 4's and 2's “too hard” though.No need to exceed 90% today.Every Now & ThenEvery 5 Minutes x 3 Sets:12 Front Squat 155/10524 Sit Up18/12 Calorie Ski Fitness:12 Double DB Front Squats Rx +:205/135 Tuesday Muscle Beach Winter Edition 16min EMOM-12 Bench Press-4 SB Clean to Shoulder-8-12 Seated Arnolds Press-30sec Max Seated Banded Row*There will be stretching after* Wednesday Push Jerks & Strict Pull Ups Superset:Push Jerk10-8-6-4-2Strict Pull-Up10-8-6-4-2 Tourniquet 3 Rounds For Time:Run 400m3 Rope Climb20/16 Ring Dip 14 min Cap Fitness:6 Rope Pulls OR 12 DB(2) Bent Over RowBox or bench Thursday The Defenders AMRAP 253 Rounds20/16 Cal Row20 Wall Ball 20/14 3 Rounds20/16 Cal Ski15 Box Jump 24/20 3 Rounds20/16 Cal Bike50ft Walking Lunges Fitness:Air SquatsStep Ups RX+30/20 Wall Ball50ft Lunge w/ Med Ball Friday Crossfit Games Open 20.3 and 18.421 deadlifts 225/155 lb21 handstand push-ups15 deadlifts 225/155 lb15 handstand push-ups9 deadlifts 225/155 lb9 handstand push-ups21 deadlifts 315/205 lb50-ft. handstand walk15 deadlifts 315/205 lb50-ft. handstand walk9 deadlifts 315/205 lb50-ft. handstand walkTime cap: 9 minutesScaledFemales Deadlift 95 lbhand-release push-upsdeadlift 135 lb. Bear CrawlMales Deadlift 135 lbhand-release push-upsdeadlift 185 lbbear crawl Masters 55+FemalesDeadlift 125 lbpush press 65 lbdeadlift 165 lb. 10 handstand push-ups MalesDeadlift 185 lb.push press 95 lb.deadlift 255 lb. 10 handstand push-upsMore Core, Please Every 2:30 x 4 Sets:-30sec Machine of Choice (Hard Pace)-1min Plate Hug March 45/35-In the remaining time plank (any style) Until 15sec left of the interval
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