CrossFit OIB: You get what you give.
CrossFit OIB: You get what you give.
FITNESS & AIM
In teams of three, complete five rounds each for time of:
300 Meter Run
20 Goblet Carry Walking Lunges
5 Wall Climbs
*Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run.
SPORT
A. Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90+
B. Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)
Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more
C. Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)
Same sets and reps as last week…you MUST increase your weight in every set from what you did last week.
D. Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 30 reps
Rest as needed
CROSSFIT MOMS
“Baby Jackie”
Advanced
Row 1000m
50 thrusters #35
30 pull ups
Intermediate
Row 750m
40 thrusters #25
20 pull ups or progressions
Beginner
Row 500m
30 thrusters #15
15 pull up progressions or ring rows