Strength:
E2MOM 10
Strict Press
1: 10@60%
2: 10@65%
3: 8@70%
4: 8@75%
5: 8@75%+
Conditioning:
For Time:
20/17 Calorie Assault Bike (Fx: 15/12)
100 Front Rack Lunges (75/55) (Fx: 55/35)
To earn Rx/Fx the barbell must not touch the ground from the start to the finish of the lunges.
Free CrossFit for Runners 7:45-9:00am
Strength:
E3MOM 15
5 High Hang Squat Snatches
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 70 – 75%
Set 4: 70 – 75%+
Set 5: 70 – 75%++
Conditioning:
EMOM 15
1: 80 Double Unders (Fx: 50 DUs)
2: 20/15 Calorie Ski Erg (Fx: 15/12)
3: Max Reps Thrusters (95/65) (Fx: 75/55)
4: Rest
5: Rest
Nutrition Seminar Run by Coach Addie 6:30pm
Strength:
E2MOM 10
Deadlift
2×8@65-70%
2×8@70-75%
8@75-80%
Conditioning:
16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
Suitcase Dumbbell Box Step Ups (50/35) (Fx: 35/20)
Toes to Bar
Conditioning:
3 Rounds
1000m Row
50 Wall Balls (20/14)
30 Burpees
Strength:
E3MOM 15
5 Hang Power Cleans
Set 1: 65 – 70%
Set 2: 70 – 75%
Set 3: 75 – 80%
Set 4: 75 – 80%+
Set 5: 75 – 80%++
Conditioning:
5 Rounds
20 Sit Ups
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Box Jumps (30/24) (Fx: 24/20)
