FITNESS
A. Four sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. Three rounds for time of:
Shoulder to Overhead x 10 reps
Burpee Box Jump Overs x 10 reps
300 Meter Run
AIM
A. Push Press:
*Set 1 – x 5 reps
*Set 2 – x 3 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets
B. Three rounds for time of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
300 Meter Run
SPORT
A. Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%
B. Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
*Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. If you are new to the site and tempo prescriptions, please read here.
Start around 70% and use today to build to figure out what you are capable of for this rep scheme.
C. Complete rounds of 9, 7 and 5 reps for time of:
185/135 lb Hang Squat Clean
Bar Muscle-Up
Rest until the running clock hits 10:00, and then…
D. Three rounds for time of:
30 Wall Ball Shots (30/20 lb)
20 Chest-to-Bar Pull-Ups
CROSSFIT MOMS
Rest Day