Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)
Strength
Front Squat 4x8 @75%
MetCon
RX
2 Rounds For Time:
500m Row or 400m Run
25 Sumo Deadlift High Pull, 95/65lbs
25 CTB Pull-ups
SCALED
2 Rounds For Time:
400m Row or 300m Run
25 Sumo Deadlift High Pull, 75/55lbs
25 Pull-ups
Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.
A.
Split Jerk 5x2 @85%
B.
For Time:
100/65 Calorie Bike
C.
AMRAP 4 Minutes x3:
3 Rope Climbs
15 Hang Power Cleans, 95/65lbs
15 Push-ups
Rest 2min. and pick up where you left off each AMRAP
(RX+ 1 pegboard climb)
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
50' Bottom’s Up KB Carry (each arm)
20 KB Romanian Deadlift
MetCon
3 Rounds For Time:
30 KB Swings
20 HR Push-ups
Accessory
3 Rounds:
3 Turkish Get-ups (each arm)
45sec. Side Plank (each side)
