Tuesday

Back Squat: 10-10-5-5-5

Tricep Kickbacks: 10-10-10-10

GHD Situps: 10-10-10-10

Patrick Mahomes - FUNDAMENTALS 

Watch: 2021 CrossFit Semifinals 

Monday

 

Partner up & take on the

 CrossFit PairUP ThrowDOWN.

For time, as pairs: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10 synchro thrusters 10 synchro pull-ups 400-m run 20 synchro thrusters  20 synchro pull-ups 400-m run 30 synchro thrusters 30 synchro pull-ups 400-m run Time cap: 35 min.

Rx'd (54 and under) Women: 125-lb. deadlift, 55-lb. thruster Men: 185-lb. deadlift, 75-lb. thruster

FUNday

KB Track FUN 

Thursday

In TEAMs of 2…

AMRAP in 20min of:

  8 Wallballs

  8 Box Jumps

  8 Pull-UPs

  8 Burpees 

  8 GHD Situps 

1* person working @ a time

Rotate after each movement 

Wednesday

DEADLIFT: 10-8-6-4-2

4- 200m Repeats

Tuesday

BENCH PROGRAM.

Monday

3 Rounds for TIME of: 

  10 Push Press

  10 Front Squats

  10 Thrusters

RX= 115/75

Principled Aggression with Dom Raso

"You've never lived until you've almost died. For those who have fought for it, life has a flavor the protected shall never know"

                                          ~ Guy de Maupassant