CROSSFIT
Skill – Toes to Bar
EMOM x 6
3-6 Toes to Bar
Strength
E2MOM x 16 Min
1 Squat Clean
1 Front Squat
1 Shoulder to Overhead
Start at 60% of your C&J, Build if you want. Goal is no misses.
BOOTCAMP
2 Rounds for Time:
20 Plate Box Step Ups
20 DB Shoulder Press
20 Plate Lunge
20 DB Sit Ups
20 Plate Squat
20 Push Ups (hands on DBs)
TRACK WORKOUT
Agility drills! Bring cleats if you have some. It is OK if you don’t
Barbell
Find A max power snatch from the hip
Find A max power clean from the hip/thigh
5×1 split jerk @75%
AT HOME WOD
Warm Up
3 Rounds:
10 Samson Lunge
20 Shoo the Chickens
10 Air Squats
WOD
12 min AMRAP
5 V Ups
15 Air Squats
10 Sit Ups
20 Lunges
Rest 5 min
Run 1 Mile
Strength- emom not e2mom
80 pounds for squat clean, front squat, press
Boot camp – 11:59
Barbell 3×3 65 snatch