Main – CROSSFIT
Foundational Strength #2 (No Measure)
5 Minutes AMRAP (light to moderate intensity):
5 goblet squats
6 supine ring rows/pull-ups
10 burpees
*Increase the difficulty every round if you were able to easily go unbroken with previous round movement variations.
(No Measure)
8 minute skill workshop:
Turkish get-up
https://www.youtube.com/watch?v=SK-L2P56zjU
Fitness:
Accumulate 2 per arm starting with light KB (5 minutes to complete)
Performance:
EMOM x 5 minutes perform 1 TGU with each arm (53/35)
Metcon (AMRAP – Reps)
Fitness:
5×3 Deadlift
*Record heaviest set
Performance:
E3MOM x 12 minutes:
Deadlift-
70% x 3, 80% x 3, 90% x 3+
Then..
1 set max reps @ 70%
*Record the total reps that you got for set of max reps @ 90% of your training max.
Metcon (AMRAP – Reps)
In 10 minutes:
Fitness:
800m Run or 1000m Row
50 Russian KBS
Max medball clean + medball push press
Performance:
800m Run
50 American KBS
Max medball clean + wallball shots with remaining time
*Score is the total number of reps you complete (Kettlebells + total medball complex)
