If you are in your comfort zone, you are still warming up.
FITNESS
A. Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Lateral Squat x 8-10 reps each leg @ 2011
Rest 45 seconds
B. For time:
1000 Meter Row
60 Kettlebell Swings
30 Push-Ups
600 Meter Run
AIM
A. Take 12-15 minutes and build to a 1RM Snatch
B. For time:
1000 Meter Row
60 Kettlebell Swings (24/16 kg)
30 Ring Dips
600 Meter Run
SPORT
A. Take 15-20 minutes to build to a heavy Snatch
B. Take 15 minutes to build to a heavy Clean & Jerk
C. Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
CROSSFIT MOMS
Advanced
4 rounds
15 pull ups
15 dips
Intermediate
3 rounds
15 pull ups or progressions
15 dips
Beginner
3 rounds
10 pull up progressions
10 dips
*Dips can be done on the rings, parallel bars or a bench.