Real. Fitness.
FITNESS
A. Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Toes to Bar x 7-10 reps
Rest 45 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Burpee Box Jump Overs
100 Meter Run
AIM
A. Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
SPORT
A. Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
B. Five sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
C. Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Double-Unders
Rest exactly 5 minutes, and then…
D. Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155/105 lbs)
20 Pull-Ups
CROSSFIT MOMS
Rest Day