You are only one workout away from a good mood. Happy Monday!
FITNESS
A. Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Wall Climbs x 3-5 reps
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Plank from Elbows x 45 seconds
B. Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers x 5 reps
Burpees x 10 reps
AIM
A. Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.
B. “Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell
SPORT
A. Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C. For time:
Row 2000 Meters
CROSSFIT MOMS
Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.