
Strength:
Back Squat
25 minutes to establish 4 rep. max.
Conditioning:
For Time
50 Deadlifts (75/55)
30 Front Rack Lunges (75/55)
20 Strict Presses (75/55)
Strength:
Back Squat
25 minutes to establish 4 rep. max.
Conditioning:
For Time
50 Deadlifts (75/55)
30 Front Rack Lunges (75/55)
20 Strict Presses (75/55)
5:45 PM
Skills Clinic with Brandon.
Strength:
Handstand Walk Technique
then
AMRAP 7
Handstand Walk
Rx: Max Distance (meters)
Conditioning:
AMRAP 30
Row 1000m (Fx: 800m)
30 Push-ups
Run 400m
30 Sit-ups
Overview of the Week
Monday | Front Squats | |
Tuesday | Handstand Walk Practice | Skills Clinic (5:45 pm) |
Wednesday | Back Squats | |
Thursday | Overhead Squats | |
Friday | Brandon’s Partner MetCon | |
Saturday | Deadlifts | CrossFit Kids WOD |
Sunday | Muscular Endurance Tests |
Strength:
Front Squat
25 minutes to establish 3 rep. max from the ground.
Conditioning:
AMRAP 10
5 Front Squats (70% of Strength)
5/3 Strict Chest-to-Bar Pull-ups (Fx: Kippng C2B)
50 Double-unders
5/3 Strict Handstand Push-ups (Fx: Kipping HSPU)
Strength:
E2MOM 14
2 Push Jerks + 1 Split Jerk
Conditioning:
5 Rounds of
AMRAP 2
10 Dumbbell Power Snatches (50/35)
10 Box Jumps (30/24)(Fx: 24/20)
Rest 2:00
Start where you left off on each AMRAP.
Strength:
Deadlift
3×4@80-85%
2×4@85-90%
Conditioning:
For Time
200 Meter Run
30 Overhead Squats (95/65) (Rx+: 115/80)
400 Meter Run
20 Overhead Squats (95/65) (Rx+: 115/80)
600 Meter Run
10 Overhead Squats (95/65) (Rx+: 115/80)