Greg & Pierce
FITNESS
A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds
B. For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
AIM
A. Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 90-95% of possible 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 101-103% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 103+% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
B. For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
SPORT
A. Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes
Goal is to match or improve on the four heaviest loads used last Monday.
Finding your results in the blog comments is easy, just click on your name and it will pull up any of your previous entries.
B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.
C. Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday
D. Four sets of:
Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds
CROSSFIT MOMS
Advanced
5 rounds
500m row
10 thrusters #65
Intermediate
4 rounds
500m row
10 thrusters #45
Beginner
3 rounds
500m row
10 thrusters #15-25