admin

Strength –

Back Squat: (3-6) sets of 3 at 88% of 1RM
or
Front Squat: (3-6) sets of 3 at 85% of 1RM

Conditioning –

21-15-9:
Thruster with dumbbells, 50#/30#
Pull-ups
or
21-15-9:
Thruster with barbell, 95#/65#
Pull-ups

Strength/Skill –

Carl Paoli Progression: Frog Stands
(transition into handstands only if time permits)
Carl Paoli Progression: Pistols
Pose Running Drills

Conditioning –

“Megan” – For time,
1 mile run
50 pistols, alternating
1 mile run
50 push-ups, hands turned back

30-minute time cap.

Rest Day

General Warm-up

Conditioning –

Hero WOD “RJ” – in teams of 2,
5 rounds for time:
800 meter run
5 rope climbs
50 push-ups

Strength –

Back or Front Squat – 3-5 sets of 5 reps
Back Squat: 83% of 1-rep max
Front Squat: 78% of 1-rep max

Conditioning –

“The Heroine” – For time,
9-15-21 rep rounds of:
Hang power cleans
American kettlebell swings
Starting at 2:00, every 2 minutes until EVERYONE is
done: everyone runs 100 meters.

Warm Up –

EMOM 12 warmup (3 rounds):
A: 10 calories rowing
B: 10 barbell front squats
C: 10 ring rows
D: 10 barbell shoulder press

Conditioning –

CrossFit Open 16.5- For time:
21-18-15-12-9-6-3 rep rounds of:
Thruster, 95/65 or something light
Bar-facing burpee