Monday 10/21/19

CrossFit
For load:
Front Squat 5-5-5-5-5
(make consistent increases)

AMRAP 15:00
10 Calorie Row
10 Wall Ball Shot 20/14
10 Box Jump 24/20
______________________

Competitor
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Snatch + 1 OHS
(make consistent increases)

For load:
Front Squat 5-5-5-5-5
(make consistent increases)

AMRAP 15:00
15 Calorie Row
15 Wall Ball Shot 20/14
15 Box Jump 24/20
_______________________

FitEssentials
For load:
“Superset”
8-8-6-6
Sumo Deadlift
Dip

For time:
16-12-8
Russian Kettlebell Swing
Box Step-up (alt legs)
Burpee
_______________________

Weightlifting
Muscle Snatch 3-3-3-3-3
(make consistent increases)

Snatch Grip Push Press 5-5-5-5-5
(make consistent increases)

Snatch High Pull 3-3-3-3-3
(make consistent increases)

Back Squat
60% 1×8
65% 3×8

“The self is not something ready-made, but something in continuous formation through choice of action.”
~John Dewey