VLOG 002https://youtu.be/vCTqdWA10YY Every 2 minutes:Bench Press, 5×5, 70%(w/partial if you want to make it harder)Front Squats (off Floor) @ 60%10-8-6-4-2 5rds, 2 min on, 2
VLOG 002https://youtu.be/vCTqdWA10YY Complete the following as fast as possible (as a team): 3 people 500 Calories Rower 400 Jump Ropes 300 Wall Balls (20/14) 200
Pre ExhaustDB weight = 15/10 (FB 20/12)3-6-9-12-15Db rear raisesDb side raisesDb front raises Time under tension 3 rounds, with DB’s5 Split Squats each side 5
Partner AMRAPS10 Min Sections 3 min rest in between Partner not working must hold weightdrop weight and you owe 10 burpees eachAlt rounds Part 1:
PowerEvery 2 min 5×3 Box Jumps (increase height)5×10 Banded Russian KBS 3 rounds each part, 24 min cap Every 3 min, switch partsPick up where
S2O, every 90 secProgressive OverloadStrict Press, 3×5Push Press, 3×3Push Jerks, 3×1 4 Rounds2 min rounds, 2 min rest15/10 Bike CalsLunge Towards PlateAMAP with remaining time
Back Squats, every 2 min6×3, 80-85%, based on how you feel 21 Min AMRAP Every 7 min, decrease volume, Increase Load 15 OHS (every 7 min reduce by
There are so many missing details. We will discuss before class. Part 1: For Time500 Meter Row (550-600)40 Air Squats (Squat Jumps, Goblet 35#)30 ABMAT
IF you missed the CROSSFIT OPEN shirt order, this is your second chance. I need the survey filled out by Sunday at 12pm. OPTIONAL: THIS
