1) Midline
5×15 V-ups + 45 Second Plank
Rest 90 seconds between sets
2) 10 Rounds (21 min cap)
7 Handstand Push-Ups
3 Squat Cleans
11/9 Cal Row
1) Back Squat
5×7 @65% of 1rm
0:00, 3:00, 6:00, 9:00, 12:00
2) 9 Min AMRAP
22m DBL DB Front Rack Lunge
9 TTB
22m DBL DB Front Rack Lunge
9 Pull-Ups
1) 5×1 0:00, 3:00, 6:00, 9:00, 12:00
5 Deadlift
+
3 Hang Power Clean
+
1 Jerk
Increase weight each set
*Start @50% of 1rm Jerk
2) 14 Min AMRAP
7 Bar Facing Burpees
7 Hang Power Cleans
7 Push Jerk
(70/47.5kg)
1) Handstands
8 Mins working on either
HS walking
HSPU
HS Holds
2) 21-15-9
HSPU
Calories
V-Ups
8:00 am CrossFit
1) EMOM x 8 mins 2 Snatch @ 75%
2) 14 Min AMRAP
7 Hang Power Snatch
7 Box Jumps
7 Pull-Ups
9:00 am
1 Hour of burpees to help out Saxon CrossFit
1) Bench Press
EMOM x 9 mins 4 @ 70 ish %
2) EMOM x20
10-20 Press UPS
8 GTOH
15/12 Calories
8-12 Bar Over Burpees
1) Deadlifts
Every 90 Secs
2 x Deadlifts @ 70-80%
5-10 Ring Dips
2) 12 Min AMRAP
6 Thrusters
6 HSPU
36 DU
1) Back Squats
EMOM x 12
3 x Back Squats @ 70%
***10 Press ups between sets***
2) 40-30-20
Calories
Box Jumps
Air Squats
1) 7 x Rounds
7 x Power Cleans
7 x Pull-Ups
7 x KB Swings
2) 14 Min AMRAP
7 Front Squats
14 Hang Power Cleans
21 Double Unders
1) EMOM x 8 Mins 5 STOH @ 70-75%
2) 8 Min AMRAP
10/8 Cals
8 Push Press
8 TTB
8 Min AMRAP
10/8 Cals
8 Split Jerks
8 Press Ups
1) Every 90 secs x 6 Rounds 3 Back Squats AHAP ***Between each set do 5-10 Ring Dips
16 Min AMRAP
8 DB Hang Clean & Jerk
8 Pull-Ups
40 Double Unders
