SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Back Squat
3 x 6 @ 70, 75, 80%
4 @ 85%
3 @ 90%
-then-
30 Bulgarian split squats, each leg
*Use a heavier load for Bulgarian Split Squats than last time.
TUESDAY
SKILL:
AMRAP 5 min8 Box Jump Overs @ 24/20”
4 Muscle Ups
rest 3 min
AMRAP 5 min
8 Box Jump Overs
2 Rope Climbs
rest 3 min
AMRAP 5 min
8 Box Jump Overs
10 GHD Situps
WEDNESDAY
Bench Press
12 min to find a 8RM
-then-
EMOM5
8 reps @75% of 8RM
-then-
For time:
30 power cleans @ 185/125 lb
*15 min time cap. If you can do even one Power Clean at the Rx load, you will use the Rx load and record total reps completed in the 15 min.
THURSDAY
12 min to find a 1RM Thruster (from a rack)
-then-
For time:
30 HSPU
30 Thrusters @ 115/75#
30 bar facing Burpees
FRIDAY
CrossFit OPEN 15.3
SATURDAY
“Linda”
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5x body weight
Bench Press 1x/.75x body weight
Power Clean .75x body weight
Athletes will share racks, barbells, and spotting as required.