SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Front Squat
2 x 6 @ 75, 80%
4 @ 85%
3 @ 90%
2 @ 95%
-then-
Find a 1RM
TUESDAY
“Posterior”
1 minute to complete 10 Deadlifts @ 135/95#
1 minute rest
2 minutes to complete 20 Deadlifts @ 225/155#
2 minutes rest
3 minutes to complete 30 Deadlifts @ 315/205#
3 minutes rest
4 minute AMRAP Deadlifts @ 405/255#
*If you don’t complete the 30 Deadlifts in 3 minutes, then Row 200m for every rep you are short.
WEDNESDAY
12 min to find a 1RM Snatch + OHS
-then-
“Snatch DT”
5 RFT
12 Snatch Grip Deadlifts
9 Hang Power Snatch
6 OHS
Barbell @ 115/75#
THURSDAY
12 min to find a 6RM Bench Press
-then-
EMOM5
6 reps @ 70% of 6RM
-then-
Row 1k
FRIDAY
CrossFit Open 15.4
SATURDAY
SKILL
15 minutes instruction and practice on Muscle Ups
-then-
For time:
30 Muscle Ups
If you don’t have a muscle up, then we have several scaled options that will work you towards getting your first.