| Monday | Back Squats | 5:30-7:15 pm: Injury Screening with Dr. Stacy Snow |
| Tuesday | Push Jerks | 5:45Pm Double Under and Bar Muscle Up Skills Clinic |
| Wednesday | Partner Rowing MetCon | |
| Thursday | “Diane” | |
| Friday | Running and Rope Climb | |
| Saturday | Rower and Push Press Complex | Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information |
| Sunday | Strict Gymnastics Strength |
Strength:
E2MOM 10
Back Squat
8@65-70%
2×8@70-75%
2×8@75-80%
Conditioning:
3 Rounds
30 Wall Balls (20/14)
30 Box Jumps (24/20)
E3MOM 15
3 Jerk Dip Holds (↑)
Ten second pause in dip on each rep. Start at 90 – 95% of front squat and build in small increments.
Conditioning:
AMRAP 10
5 Left Arm Devil’s Press (50/35) (Fx: 35/20)
5 Right Arm Devils Press (50/35) (Fx: 35/20)
10 Left Arm Dumbbell Thrusters (50/35) (Fx: 35/20)
10 Right Arm Dumbbell Thrusters (50/35) (Fx: 35/20)
Strength:
E2MOM 20
1: 8 Bench Press @75 – 80%
2: 8 Pendlay Row (A)
Conditioning:
For Time:
30 Strict Handstand Push Ups (Fx: Kipping HSPU)
Each time you break:
30 Burpees
Time Cap 15:00
Strength:
E2MOM 10
Deadlift
8@65-70%
2×8@70-75%
2×8@75-80%
Conditioning:
AMRAP 15
5 Strict Pull Ups (Fx: Kipping Pull Ups)
10 Box Jump Overs (24/20)
15 Russian Kettlebell Swings (32/24) (Fx :24/16)
Strength:
“Man Test”
AMRAP 10
Clean and Jerks (Bodyweight/70% Bodyweight)
Conditioning:
4 Rounds for Quality
10 Each Arm Tempo Kettlebell High Pulls (3×11)
10 Tempo Straight Arm Banded Pull Downs (3×31)
100ft Each Arm Kettlebell Overhead Carry
