CrossFit
Strength
Back Squat [Video]
Every minute for 8 minutes complete 3 Speed Back Squats.
Use 60-70% of your 1rep.
Conditioning
For Time:
50 Double Unders
12 Squat Cleans (#135/95)
12 Pull-ups (5 Ring Muscle-ups for Rx+)
50 Double Unders
9 Squat Cleans (#185/125)
9 Pull-ups (4 Ring Muscle-ups)
50 Double Unders
6 Squat Cleans (#205/155)
6 Pull-ups (3 Ring Muscle-ups)
50 Double Unders
3 Squat Cleans (#225/175)
3 Pull-ups (2 Ring Muscle-ups)
Bootcamp
A)
In 12 minutes complete 3 rounds of
400m Run
21 RKBS
12 Ring Rows
* Finish under 12 minutes and Ski Erg for max Cals
B)
Partner Battle Rope for 10 minutes
P1:
30 seconds of Pivot Rainbows
30 seconds of Elevator Waves
P2: Bikes for recovery
C)
3 rounds not for time
Brazilian Crunch x 20
Weighted Scissors Kicks x 20
Elbow to Knee Tuck x 20
** Rest 2-3 minutes between segments
