Our kids are stronger than your kids!
FITNESS
A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
B. Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
100 Meter Run
AIM
A. Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work
B. Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots
SPORT
A. Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.
C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday
D. For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups
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