FITNESS & AIM
A. Four sets of:
Snatch Grip Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Single Arm Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 45 seconds
B. Three rounds for time of:
15 Dumbbell Push Press
15 Box Jump Overs
300 Meter Run
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 @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
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