Monday, 9/9

CROSSFIT

Weightlifting

Back Squat (Week 1 of 4)

After a few warm up sets complete:

Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max reps at 85%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set.

*Your 85% set should 5-7 reps and then you should get another 5-7 on the burnout set. Score is the 85% set. Burnout is for
sex appeal and leg endurance.

**SUPERSET with weighted 1min. Planks. 45/25lb. or more plate on your back.

Metcon (AMRAP - Reps)

EMOM x 15min.
min. 1) 15/12 Cal Row
min. 2) 20 Wall Balls 20/14
min. 3) Max Russian KB Swings 70/55

*Score is KB Swings only

SWEAT!

Metcon

15min AMRAP:
7 Cal Assault Bike
7 DB Front Squats 35/25s
7 Burpees

Rest 3min.

15min AMRAP:
10 DB Power Cleans 45/30s
15 Box Jumps 24/20"
200m run

Extra credit:
3 rounds
10 (each) Banded wood chops
immediately into;
1 min. Weighted Plank

(For the Banded wood chops, put a band around the rig at about shoulder level, straighten arms and use your core to twist- coaches watch a video to see how it’s done if you don’t know)

Freddy HansenComment