Main – CrossFit

Warm-up

Monster walk band series

10 Goblet Squats w/band

10 Heavy swings [Fire Glutes Hard!]

10 Push ups

10 Ring Rows

10 HSPU

Weightlifting

A): Front Squat (70%x3, 80%x2, 90%x1+; E2M )

B): Weighted Dips (3×3 @ a 3RM int.; 1×3+ @ BW or Lighter Int.; )

First 3 sets, choose a weight or bands that would be a 3rm [in other words, heavier than last week]. Last set, go to BW or a little more band, rep out as many strict reps as possible, when you can no longer do strict switch to Kipping without letting go of the bar. BIG SET!!!

Metcon

C): Metcon (AMRAP – Reps)

EMOM x 14:00

odd – AMRAP

15 T2B

10 Deadlift 115/75# or 85/55#

5 Snatches (GTO)

even – rest
For those of you doing the Open on Saturday, this will give you the chance to work on a pace and strategy for game time.

Strength Accessory

Metcon (Weight)

3x

A) Back Ext. – 12

B) Landmine Row – 12/12

C) Banded Face Pulls – 12