FITNESS
A.
Four sets of:
Turkish Get-Up x 2 reps each arm
Rest 45 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
Kettlebell Swing x 15-20 reps
Rest 45 seconds
B.
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Man-Makers x 5 reps
AIM
A.
Take 15-20 minutes to build to a heavy Jerk (Split or Power)
B.
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Man-Makers x 5 reps (55/35 lb)
SPORT
A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.
B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%
C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)
(Compare results)
D.
Three sets of:
Weighted GHD Hip Extension x 10 reps @ 2013
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed
Weighted Plank x 45-60 seconds
Rest as needed
CrossFit MOM
Advanced
5 rounds
10 medicine ball cleans #12
10 wall ball #12
Intermediate
4 rounds
10 medicine ball cleans #10
10 wall ball #10
Beginner
3 rounds
10 medicine ball cleans #8
10 wall ball #8