Progress lies not in enhancing WHAT IS, but in advancing toward what WILL BE.
FITNESS & AIM
A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 2020
Rest 60 seconds
B. Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
24/16 kg Kettlebell Swings x 30 reps
400 Meter Run
SPORT
A. Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.
B. Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk
Build to today’s heaviest set.
C. Five rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell
CROSSFIT MOMS
Advanced
3 rounds
500m row
20 push ups
Intermediate
3 rounds
500m row
15 push ups
Beginner
3 rounds
250m row
10 push ups