CrossFit
Strength
Front Squat [Video]
Build to 90% of your 1rep Front Squat.
Then complete 3 sets 3 Front Squats, #10-20 heavier than last week.
First week = 75% of your 1rep.
Conditioning
3 Rounds For Time:
• 21 Box Jumps (24”/20”)/20”)
• 15 Seated DB Press (#35/25 Rx; HSPU Rx+)
• 9 Power Cleans (#135/95 Rx; #165/125 Rx+)
Bootcamp
A)
Amrap for 12 minutes
300m Row
200m Ski
10 Cal Bike
* Perfect 5 Burpees after you finish each exercise
* Rest 1 minute after each round
B)
3 rounds of Dumbbell Cardio
30 seconds On / 30 seconds Off
Lunge Thruster
Runner Squat
Single Arm Push Up + Row
Kneeling Single arm Curl + Press
DB Swing
