CrossFit
Strength
Back Squat [Video]
Every 2 minutes for 6 sets complete 5 Back Squats @85% of your 5 rep max.
Increase #10 from last week. Use the same weight for all sets.
Conditioning
AMRAP in 16 Minutes:
• 10 Right Arm Dumbbell Snatch (#50/35 Rx; KB Snatch #55/35 Rx+)
• 60ft Right Arm Overhead Walking Lunge
• 10 Left Arm Dumbbell Snatch (Kettlebell Snatch Rx+)
• 60ft Left Arm Overhead Walking Lunge
• 15 Toes to Bar
Bootcamp
A)
10 minute Partner Battlerope
P1:
15 seconds Double Slam with a Jack
15 seconds Coil Circles
15 seconds Power Slams
15 second Rest
P2:
7 Burpees
~ Rest 2 minutes ~
8 minutes of Max Row for Meters
B)
Amrap for 12 minutes
Slam ball V Up Crunch x 15
Leg Raise w/ Slam ball x 15
Straight Leg Crunches w/ Slam ball x 20
Mountain Climber + Toe Tap x 20(no ball)
(R+L =1)
Bike 20 Cals
