Strength Work

5 Sets of:
Max Strict Pull-ups
*Add bands to get 5+ the first 2
*Rest ~ 1 Minute
Then Max Negative Pull-up

Or

3 Sets Of Pull-ups Work Then:
2 Sets of Max Ring Muscle-ups/Drills/Attempts

*Score is total reps – add longest negative time to notes.

Friday – Jump, Jump!, Lunge

12 Minute AMRAP of:
10 Overhead Lunge Steps (35/25) (Switch each round)
10 Box Jumps
40 Double Unders

Rx+ (50/35)

Kettlebell Heaven!

Or is it Hell?

10 Rounds With 2 Minutes on the Clock:
12/9 Calorie Row
8 Kettlebell Thrusters (45/25)
10 Kettlebell Swings
*Sprint then rest the remainder of 2 minutes each round

Rx+ (60/40)

*Score is total reps – 300/270 possible – cut back reps as needed

At-Home Warm-up

3 Rounds:
5 Burpees
5 Sit-Ups
20 Bird Dogs
10 Air Squats

Saturday Classes Are Back!

Check in is open until 10:00 pm
7:45am endurance WOD
9:00am Barbell
10:00am CrossFit

*Check In Via Pike13

Deadlift 5-5-3-3-2-2

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 2 reps
#6: 2 reps

*Build throughout, to a medium/heavy set of 2. Not a 2RM

Yayyy Friday!!!

12 Minute AMRAP of:
20 Alternating Dumbbell Snatch
15 Burpees
10 Toes-to-Bar

Rx= 50/35lb dumbbell & toes touching bar. Reduced weight or modified toe-to-bar = scaled score.

Live Zoom Workout – 4:00pm MDT

Live Workout
*Can’t make the live workout? That’s okay! Do the at-home WOD on your own, put in your score, and fist bump and comment on other’s results!

4:00pm MDT
https://zoom.us/j/134747377
Meeting ID: 134 747 377

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