CrossFit – Mon, Jul 3 Back Squat (Weight) 4×5 RPE 91×5 RPE 10 (maximal 5 RM) Rest 2:00 b/t sets Warm-up to a sub-maximal set of 5, rated as an 9on the RPE scale & then, perform prescribed sets x reps. Active Rest:5x10R/10L Pistol Squats or Pistol Squat Progressions Metcon (Time) For Time: Buy-In: 100
CrossFit – Sat, Jul 1 25 Min EMOM (5 Rounds for reps) Min 1) Max Cals (Bike, ski, Row) Min 2) 15 Wall Ball Shots@20/14 Min 3) 12 Box Jump overs@24/20 Min 4) 10 Pull-ups-10 HRPU’s Min 5) Rest
CrossFit – Fri, Jun 30 French (Time) For Time 1 mile Run 50 Deadlifts (185/135 lb) 1 mile Run 3 minute Max Burpees
CrossFit – Thu, Jun 29 Metcon (AMRAP – Reps) Alternating EMOM for 20:A) 1 Legless Rope ClimbB) 5 C&J (*Increase weight on the barevery round) – Any type of clean & any type of Jerk *1-95/652-115/753-125/854-135/955-155/1056-165/1157-175/1258-185/1359- 205/14510-225/155 L1: Rope Climb w/feetL2: Heel Lock + Pull Up on the rigL3: 5 K2E on the rig (If
CrossFit – Wed, Jun 28 Bench Press (Weight) Superset the following: A) Bench Press; rest :451×5 RPE 83×5 RPE 91×5 RPE 10 B) 5×20 Nose & Toes Shoulder Taps, rest :45 Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. L1: Jumping PUL2: Barbell PUL3: Ring Rows The
