CrossFit Rx – CrossFit

Kettlebell Swing (Accumulate 100 Max Effort Swings (rest as needed))

“MOM Tri” (No Measure)

EMOM 24:

Minute 1: 15/10 Calorie Bike

Minute 2: 15/10 Calorie Row

Minute 3: 160m Run

Finisher

4-6 sets:

Hanging or Parallette L-sit x10-20s

CrossFit Rx – CrossFit

“Batten Down the Hatches” (AMRAP – Reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (115/80)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (135/95)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (155/105)

25 Double Unders

Finisher

3-4 sets:

Alternating Zottman Curls x10/

CrossFit Rx – CrossFit

Split Jerk (Push Press x1 + Push Jerk x1 + Split Jerk x1)

5 Sets, On the 2 minute. Ascending as technique allows.

“Little Dipper” (Time)

21-15-9:

Push Jerks (135/95)

Lateral Barbell Burpees

Finisher

Banded Low Rows 3×30

CrossFit Rx – CrossFit

Back Squat (3×3 @ 7/8 RPE (2-3 RIR) – Increase from last week)

Rest 2 minutes between

“Flintstones” (AMRAP – Reps)

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie Bike

30 Toes to Bar

20 Dumbbell Snatches (70/50)
*Don’t drop dumbbells

Finisher

Banded face pulls 3×30

CrossFit Rx – CrossFit

Bench Press ( 4-5 sets to build to Heavy set of 3)

(9/10 RPE. 0-1 RIR)

“Shoulder Pads” (No Measure)

Ascending Ladder for 10 Minutes:

3 Strict Presses (75/55), 100 Meter Run

6 Strict Presses (75/55), 100 Meter Run

9 Strict Presses (75/55), 100 Meter Run

Finisher

3×12 Barbell Bent Over rows