Limited Schedule Today:

5:45-6:45AM

6:45-7:45AM (Challenge Class)

9:30-10:30AM

4:30-5:30PM

7:30-8:30PM (Challenge Class)

Strength:

1RM Back Squat

 

WOD:

5 Rounds:

250/200M Row

25x KB Swings (70/55#)

30FT Overhead Walking Lunge (155/105#)

Rest 3 Minutes.

Complete each round AFAP.

 

Weightlifting: (Week #4)

Reduce by 10%

Muscle Snatch + Snatch Push Press + OHS 3x(2+2+2)

Power Snatch + OHS (2s Pause) + Snatch (2s Pause in Bottom) 4x(1+1+1)

Push Press + BTN Jerk + Jerk (5s Hold in Split) 4x(1+1+1) HBP

Jerk Dips (4x3) HBP

Speedy Bench @50% (10x3)

Speedy Bench @60% (10x3)

Rolling DB Extension (5x30)

3 Sets:

10x 1-Arm KB Swings Per Arm

10x 1-Arm KB Push Press Per Arm

10x Sit Ups

CrossFit near Denver