CrossFit – Mon, May 6
Warm Up
Front Squat (10 Front Squat @ 6 RPE
-then-
Every Minute on the minute for 5 minutes perform 3 Front Squats at 65% 1RM Front Squat
-then-
10 Front Squat @ 6.5-7 RPE)
-then-
Every Minute on the minute for 5 minutes perform 3 Front Squats at 65% 1RM Front Squat
-then-
10 Front Squat @ 6.5-7 RPE)
Metcon Warm Up
1:00 Jog
-into-
2 Sets Banded Lat Pull Down
10 Banded Chest Press
10 Banded Air Squat
Dolly Parton (AMRAP – Rounds and Reps)
AMRAP 30 Minutes
2 Mile Run
-then-
AMRAP Rounds of “Strict Chest to Bar Cindy” in the remaining Time
*Strict Chest to Bar Cindy
5 Strict Chest to Bar Pull Ups
10 Push Ups
15 Air Squats
*Vest Optional
Optional: Snatch Pull +High Hang Power Snatch+ Overhead Squat (Weight)
2 Snatch Pull + 2 High Hang Power Snatch + 2 Overhead Squat @ 5/10 RPE
2 Snatch Pull + 2 High Hang Power Snatch + 2 Overhead Squat @ 6/10 RPE
2 Snatch Pull + 2 High Hang Power Snatch + 2 Overhead Squat @ 6/10 RPE
Hip Halo
Barbell Prep
Front Squat Skill Transfer
3x No Hands Front Squat
3 Front Squat
3x Pause Front Squat
3x 1 ¼ Front Squat
3 x In the Hole Front Squat
3 :10 Eccentric Squat