FITNESS
A. Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Wall Climbs x 2-3 reps
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Leg Lowering x 6-8 reps @ 5010
Rest 45 seconds
B. Three rounds for time of:
Row 300 Meters
20 Kettlebell Swings
10 Goblet Squats*
*Use the same kettlebell for both movements
AIM
A. Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes
B. Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6
Use the same barbell for all movements. Recommended weights are 155/105 lbs.
SPORT
A. Six sets of:
Drop Snatch x 1 rep
Rest as needed
Build over the course of the six sets to your heaviest drop snatch.
B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%
D. Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)
CROSSFIT MOMS
Advanced
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Intermediate
Run 1200 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters
Beginner
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters