Strength
EMOM 16
1: 5 Strict Toes to Bar + 5 Kipping Toes to Bar (Fx: 5 Strict Knee Raises + 5 Kipping Toes to Bar) (Rx+: 5 Strict Toes to Bar + 10 Kipping Toes to Bar)
2: 5 Kettlebell Jefferson Curls
3: :45 High Plank (Weighted if Possible)
4: :45 Reverse Plank
Conditioning
AMRAP 10
10 Each Side Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Power Snatches (145/100) (Fx: 115/80) (Rx+: 175/120)
Strength
E2MOM 20
1 Deadlift (ME)
Or…
E2MOM 20
1 – 5: 2 Deadlifts @65 – 70%
6 – 10: 1 Deadlift @70 – 75%
Conditioning
3 Rounds
400m Run
12 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)
Strength
EMOM 5
Power Clean + Front Squat (↑)
Directly Into:
EMOM 5
Squat Clean (↑)
Conditioning
EMOM 16
1: AMRAP Calorie Ski
2: AMRAP Calorie Bike
3: AMRAP Box Jump Overs (24/20)
4: Rest
Strength
E2MOM 10
2 Split Jerks @80 – 85%
Conditioning
With a Partner, Alternating Intervals
E3MOM 18
250/200m Row (Fx: 200/150) (Rx+: 300/250)
60 Double Unders (Fx: 40) (Rx+: 80)
AMRAP Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
Join Coach Cameron for the Momentum Nutrition Seminar Information Session
TONIGHT at 7:30 PM at CFR7! (No 7:30 PM CrossFit WOD!)
Join Mariah for our first Ab Attack class tonight at 6:45 PM! Sign up on ZenPlanner!
“Mary”
AMRAP 20
5 Handstand Push Ups
10 Alternating Pistol Squats
15 Pull Ups
Post-WOD Strength/Skill
3 Rounds
3 Turkish Get Ups Each Arm (No reset between reps)
10 Each Side Palloff Presses
