Julie & “Randy”
FITNESS
A. Three sets of:
Back Squat x 6-8 reps @ 30X0
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X1
Rest 90 seconds
B. Three rounds for time of:
30 Walking Lunges
15 Sit-Ups
Run 400 Meters
AIM
A. Three sets of:
Back Squat x 6-8 reps @ 30X0
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X1
Rest 90 seconds
B. Three rounds for time of:
30 Walking Lunges
15 Toes to Bar
Run 400 Meters
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
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 1 rep @ 101%
*Set 6 – 1 rep @ 101+%
Rest as needed between sets
CROSSFIT MOMS
Advanced
5 rounds
15 backsquats #65
15 shoulder press #25 dumbbells
Intermediate
4 rounds
15 backsquats #45
15 shoulder press #20 dumbbells
Beginner
3 rounds
15 backsquats #25
15 shoulder press #15 dumbbells