CROSSFIT

Strength

i) Front Rack Walking Lunge 4×10 (Ascending)

ii) EMOTM 10 Minutes of:

10 Bench Press (75/115#)

MetCon

14 Minute AMRAP of:

7 T2B

7 Power Cleans (105/155#)

7 Bar Facing Burpees

CROSSFIT

Strength

Front Squat 3×20 (Ascending)

MetCon

4 Sets of:

5×40′ Shuttle Sprint

5 Burpees

10 Pushups

15 Air Squats

5×40′ Shuttle Sprint

5 Burpees

10 Pushups

15 Air Squats

-3 Minute Rest-

*Score = Slowest Time*

Accessory (Core)

Hollow Rock/Hollow Hold Tabata

3x30s Weighted Plank (W: 2×25# M: 2×45#)

CROSSFIT

DISCUSSION: How To Tackle Grace/Isabel?

MetCon

Barbell Conditioning

‘Grace Tempo’

7 Sets of:

30s AMRAP of:

Clean & Jerk (95/135#)

3 Minute Rest

‘Isabel Tempo’

7 Sets of:

30s AMRAP of:

Snatch (95/135#)

3 Minute Rest

CROSSFIT

Strength

i) Deficit Reverse Barbell Lunge 4×12

ii) Alternate Dumbell Lunges 6×10

Lift

i) TnG Clean 6×3 (Ascending)

ii) EMOTM 8 Minutes of:

Push Press (2) + Jerk (2)

iii) Clean & Jerk 6×1 (Ascending)

CROSSFIT

Strength

Back Squat 3×3 @ 80%

MetCon

4 Rounds For Time:

10 KB Cleans

10/Side SA KB Snatches

10 KB Turkish Get-Ups

(W: 1 Pood M: 1.5 Pood)

Accessory

3 Sets For QUALITY of:

80′ Banded Side Shuffle

20/Side Leg Kicks