Wednesday
CF Complete as many rounds as possible in 20 minutes of: 10 dumbbell squat cleans 15 box jumps 400m. run QuickFit E4min x 16min: 10 Kettlebell Front Squats 200m Run
Run
Wednesday
Test Day 2 CrossFit AMRAP 20 Minutes: 10 Dumbbell Squat Cleans 50/35 15 Box Jumps 400m Run Longevity Alternating EMOM x 5 (15 min total) Min 1: 45 sec squat/DB Squat Min 2: 45 sec plate jump/step Min 3: 45 sec shuttle runs QuickFit E4min x 16min 10 Kettlebell Front Squats 200m run
Thursday
In teams of two, complete the following for time: 1200 Meter Run (together) immediately followed by… Partners alternate movements to complete a total of 16 rounds for time of: 6 Strict Pull-Ups 12 Dumbbell Push Presses 18 Air Squats Following the run, Partner A will perform 6 strict pull-ups, then Partner B performed 12 dumbbell
Wednesday
5 sets for max reps of DB snatch against a 2-minute running clock, with 2 minutes of rest between sets: Level 3: Run 300 Meters (#123) remaining time: DB alternating snatch (50/35) Level 2: Run 250 Meters (#122) remaining time: DB alternating snatch (35/20) Level 1: Run 200 Meters (#121) remaining time: DB
Friday
Level 3: 1 mile Run time trial rest 5 min. 10 rounds of Cindy for time Level 2: 1200m. Run time trial rest 5 min. 8 rounds of Cindy for time Level 1: 800m. time trial (run/row/bike) rest 5 min 6 rounds of Cindy for time
Wednesday
A. Push Press- re-setting at front rack position at each rep w/ 1 sec pause at overhead lockout each rep. warmup; 10x empty bar, 8 x 30%, 5×40% work sets: 50%x5, 60%x5, 70%x5 *treat this as an E2min emom. Goal today is positioning and speed work with lighter loads. B. For time: scale accordingly so
Tuesday
Team workout: In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of: 20 Russian Kettlebell Swings 10 Burpees 200 Meter Run
