Main – CrossFit

Muscle-ups (3 x max reps)

Progressions
Band kipping on low rings
Band muscle up transitions
high ring swing + kip

Once you’ve completed progressions attempt 3 sets of max muscle ups or complete 3 x sets of …

Main – CrossFit

Bench Press (5 x 3)

New set every 2:00
work up to 90% of 1 rep max on final set

Metcon (Time)

Rx plus
185/115
CTB pull-ups
chest to deck + clap on push-ups
6 rounds
3 …

Main – CrossFit

Pistols (3 x 10 alternating legs 5 each leg)

Work progressions

Hallow body position

One leg squats off box
– Straight leg
– Leg out

Roll back squat
Two legs
One leg down- two legs up
one …

Main – CrossFit

Deadlift (5 x 3)

Build up up to 90% of 1 rep max
let bar settle on each rep no bouncing reps

Metcon (Time)

For time
Run 1 mile
30 Power snatch 135/85

 …

Freestyle Connection Seminar from 9am-5pm

No Sunday Class

Main – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

rx plus 40/ 25 D-ball
Death By Ball Slam with a 4 Burpee Buy In
Perform 1 ball …

Main – CrossFit

Front Squat (5×5)

work up 80% of 1 rm
new set every 2:00

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15 minutes
1- Deadlift 135/85
1- Power clean
1- Front squat
1- …

Main – CrossFit

Russian Swing (10×12)

Every minute on the minute perform 12 heavy eye level swings
Eye level swing

Metcon (AMRAP – Reps)

Score total reps
3 Rounds
1 Minute on
:30 transition
#1 Row calories
#2 Ball slams …

Main – CrossFit

Bench Press (5×5)

Work up to 80% of 1 rep max

Metcon (Time)

Sub v-ups or sprinter sit ups for toes to bar
20 Minute cap
4 Rounds
For time
Run 200m
30 Push-ups (chest to deck)…

Main – CrossFit

Turkish Get Up (10x 2)

every minute on the minute perform 1 turkish get up on the right and left arm

Metcon (Time)

For time
Row 1000m
50 Box jumps 24/20
30 Pull-ups

…