CrossFit – Wed, Oct 23
1 ROUND
100m Jog
5/5 SA Deadlifts
5/5 SA DB Swings
5/5 SA Strict Press
5/5 Leg Swings (front to back)
Into…
1 ROUND
100m Run
10 Up-Downs
10 Alt. DB HP Cleans
5/5 DB Push Press
5/5 Leg Swings (side to side)
Into…
1 ROUND
100m Sprint
10 Alt. DB Up-Downs
10 Alt. OH/FR Lunges
10 Alt. DB HP Snatches
:30/:30 Calf Stretch
1×3 @ RPE 8
1×3+ @ RPE 9)
(Score is Weight)
Week 3 of 6
Strength | 5-3-1 Cycle
AMRAP x 5 MINUTES
100m Run
6 Single DB Overhead Alt. Lunges (50/35)*
4 Alt. DB Devils Press
*Perform 3 Reps with DB OH on L-side then 3 Reps DB OH on R-side.
**Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
KG DB: (22.5/15)
AMRAP x 5 MINUTES
100m Run
6 Single DB Front Rack Alt. Lunges (35/20)*
4 Alt. DB Devils Press
*Perform 3 Reps with DB FR on L-side then 3 Reps DB FR on R-side.
**Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
KG DB: (15/10)
10 Alt. Wrist Push-Ups*
1:30/1:30 Half Pigeon Stretch
*In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.
-Rest as Needed b/t Set-
(No Measure)
