“Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless.”
FITNESS
A. Three sets of:
Single Leg Romanian Deadlift x 6-8 reps each leg
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
Jump Rope Skill Work x 45-60 seconds
Rest 45 seconds
B. For time:
20 Shoulder to Overhead
200 Meter Run
15 Shoulder to Overhead
400 Meter Run
10 Shoulder to Overhead
600 Meter Run
AIM
A. Take 10-15 minutes and build to a heavy Clean and Jerk
B. For time:
20 Shoulder to Overhead (135/95 lbs)
200 Meter Run
15 Shoulder to Overhead (135/95 lbs)
400 Meter Run
10 Shoulder to Overhead (135/95 lbs)
600 Meter Run
SPORT
A. Take 15-20 minutes to build to today’s heavy Snatch.
B. Take 15-20 minutes to build to today’s 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 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
CROSSFIT MOMS
“Baby J.T.”
Advanced
21-15-9
Shoulder press #65
Dips
Push ups
Intermediate
21-15-9
Shoulder press #45
Dips
Push ups
Beginner
15-12-9
Shoulder press #25
Dips
Push ups
*Dips can be done on the rings, parallel bars or a bench.