crossfitamarillo

Push Press & Back Squat: (24:00) Double Dumbbell Push Press (12:00) 3×6 @ As heavy as possible — build or stay same, athlete choice Straight Into… Back Squat (12:00) 3×6 @ 60% of 1RM AMRAP 12: 200 M Run OR 15/12 Cal Row OR 15/12 Cal Bike (Athlete Choice) 16 Lunge (weighted if needed) (Adv: […]

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 3 Rounds: Row 1000/850 M 20 Push Ups Bike 40/32 Cals 20 Box Step Overs (RX: Knee height)

Posterior Chain Strength (24:00 Clock) Snatch (POWER OR SQUAT) (12:00) Warm up and build to: 3×5 @ 65% Straight into… (12:00) 3×5 Deadlift at 60% or at a moderate weight (RIR 5-6) (all same weight) METCON: (20:00) 30 – 20 – 10 Dumbbell Snatch (RX: 50/35) Goblet Squat (RX: 50/35) 25′ Shuttle Runs (Every 25′

Upper Strength (15:00 Clock) Every :90 for 15:00 (5 sets each), alternate between the 2 movements: A) 6-12 Strict HSPU (ADV: Wall Facing SHSPU) B) Practice Jump Rope Skills: Double Unders, Triple Unders, Crossover Singles, Crossover Double Unders METCON: (15:00) AMRAP 15 15/12 Cal Bike 25′ Handstand walk OR 2 Wall Walks 5 strict L-Pull

Strength Circuit (20:00) A) Choose from one of the following Movements: 4×5 each leg (choose a moderate weight) (RIR 2-3) –Back Rack Bulgarian Split Squat –Double Dumbbell Bulgarian Split Squat –Double Dumbbell Split Squat (No Rear Foot Elevation) B) 4x 100′ Sandbag Carry as heavy as possible C) 4×8 Strict Toes to Bar (Adv: Tempo)

Strength (27:00 Clock) 14:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 4 @ 75% — 3 @ 80% — 3 @85% — 3 @ 87.5% Straight into… Upper Strength 13:00 3×4 Bench Press (RIR 2-3) 3×4 Double DB Bent Over Row (RIR 2-3) METCON (20:00) FOR TIME: 3 Rounds 15 DB

Push Press & Back Squat: (28:00) *Taking your 1RM Push Press, perform: (14:00) 5 @ 85% of that 1RM — 3 @ 90% of that 1RM — Max Reps @ 95% of that 1RM Straight Into… Back Squat (from rack) (14:00) 8 @ 75% — 6 @ 80% — 5 @ 85% — METCON: (16:00)

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 1200/1000 M Row 40 Walking Lunge 1200 M Run Straight Into… 3 Rounds: 40/34 Cal Bike 50 Crossover Singles

Posterior Chain Strength (29:00 Clock) 15:00 to perform: Snatch (POWER OR SQUAT) Warm up and build to: 4 @ 75% — 3 @ 80% — 3 @85% — 3 @ 87.5% STRAIGHT INTO… (14:00) Deadlift 3 — 3 — 3 (RIR 2-3) (Building to a tough last set) METCON: (12:00) Every 3:00 x 4 (12:00)

Upper Strength (16:00 Clock) 16:00 to complete the Superset… 3, 5, 6, Max Rep Set – (up to 15) Weighted Ring Dips OR Weighted Straight Bar Dips OR 8, 10, 12, 12 Push Ups 3, 5, 6, Max Rep Set – (up to 15) METCON: (20:00) 3 Rounds: 30/24 Cal Bike 30 Sit Ups 15