Warm-up
4 Rounds:
15 HR Push-ups
15 Empty Bar Thrusters
15 KB Swings
Strength
4 Rounds:
1min. Max Front Squats in 1 set @50%
Rest 3min.
MetCon
RX
3 Rounds For Time:
15 Lateral Bar Burpees
9 Thrusters, 115/75lbs
3 Rope Climbs
(RX+ 135/95lb thrusters)
SCALED
3 Rounds For Time:
15 Burpees
9 Thrusters, 95/65lbs
9 CTB Pull-ups
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
A.
4 Rounds For Time:
400m Run or 25/20cal. Ski
20 Sumo Deadlift High Pull, 95/65lbs
Rest 90sec.
B.
3 Rounds For Time:
500m Row
125 Double-unders
Rest 2min.
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
8 KB Romanian Deadlift
8 L-seated DB Strict Press
MetCon
AMRAP 12 Minutes:
20 Calorie Bike
20 Alt. Single-arm DB Snatches
Accessory
Every 2 Minutes for 10 Minutes:
8-12 Strict Pull-ups
(add weight if possible)
