Main – CrossFit

Deadlift (7 x 7)

Use approx 65% of 1 rm for all 7 sets.
New set every 2:00

Metcon (Time)

For time
40- Ball slams 30/20
30- Ab mat sit-ups
20- Kettlebell swings 53/35
10- Burpee box …

Main – CrossFit

Metcon (Time)

5 Rounds
For time
7- Push press 115/75
7- Pull-ups
14- Push-ups (chest to deck)
(Any shoulder to overhead is allowed)

Metcon (6 Rounds for time)

20 Minutes
Row 6
250m intervals
– Must get …

Main – CrossFit

Back Squat (3×10)

3 total sets (15 total minutes)
Every 5 minutes
1st set:
10- back squat (50% of 1 rep max)
2nd set:
10- back squat (60%)
3rd set:
10- back squat (max effort loading)

*athlete …

The Ohio State game time was just announced for noon. This means we will have to cancel this Saturday classes due to our location on campus. Traffic and parking issues make it impossible to run our classes during the noon …

Main – CrossFit

Bench Press (5 x 3)

progressively ramp up and establish a new 3 rep max
new set every 2:00

Metcon (AMRAP – Reps)

3 rounds
1:00 work
:30 rest/ transition
Wallball
Ab mat sit-ups
Row calories
Ring …

Main – CrossFit

Skill

Muscle Up

20 minutes
– Dip balance
– Banded low ring kip
– Banded low ring transition
– High ring swing + kip

3x sets of muscle-ups or 3x sets of max ring rows

Metcon (Time)

Main – CrossFit

Squat Snatch (7 x 1)

Metcon (AMRAP – Rounds and Reps)

rx plus is 275/185
As many rounds as possible in 5 minutes
5- Deadlift 225/155
5- Lateral burpees

Extra Credit

Overhead squat 3×5
new set every …

Main – CrossFit

Skill

Rope climb
– Foot hold technique
– Practice big jump + minimal adjustments
– Legless climbing technique

Turkish get-up
Hit positions step by step on both arms

Metcon (Time)

For Time
Row 2k
20 Alternating Turkish …

Main – CrossFit

Clean and Jerk (7 x 1)

Full squat clean and split jerk
new lift every 2:00
establish new 1 rep max

Metcon (Time)

6 Rounds
For time
3- Strict pull-ups
6- Alternating front rack lunges (3R/3L) 135/85…

Main – CrossFit

Handstand Push-ups (3x max reps)

20 minutes

Handstand push-ups progressions;
-tripod
-tripod to headstand hold
-tripod kip out to plank
-tripod kip out to wall
-kipping HSPU

3 x max reps after warming up and progressions

SCORE= …