Warm Up
500 m Row
6 Samson Complex/ hip Stretch
10 Passthrough
10 Press to OH Squat
10 Kettle Bell swings
10 Goblet Squat
* Take a few min for mobility ankles, hips, Front rack
Met Con
3 Rounds For Time:
3 O.H. Squat
6 Front Squat
9 Back Squat
12 Floor Wiper
400M Run
*perform all squats at 50% of your 1RM B.S. from CFT.
Jeremey: 15:27 – 145# (~Rx) – Technically, Rx would have been 147.5#
Missed on my second round of OH Squats (bailed forward), which really slowed me down.
Warm Up
800M Run
10 Passthrough
10 Cal Rower
10 Cal Bike
10 Floor Wiper
10 Mountain Climber
Met Con
4 Person Teams for 3 Rounds Each:
10 Cals on Air Assault Bike
Barbell Floor Wipers (reps)
Row for Calories
Mountain Climber (reps)
Partnered with Kayla, Josh, and Tyler. Mountain climbers were the worst station by far 😃
Warm Up
Carrabba’s Run
Shoulder Circuit
5 Burpee
7 Strict Pull Up
9 Ring Row
11 KB SDHP
Technique
– Barbell Wipers
– SDHP
Strength
Perform as many push ups as possible in 2 minutes.
Jeremey – 61
Charlotte – 40
Met Con
15 Min AMRAP Of:
5 Barbell Wipers
10 Sumo Deadlift High Pull (95/65#)
15 Ring Row
Jeremey – 4+26 (Feet on 20″ box)
Charlotte – 5+2
Warm-up
200M Run
2 Rounds Of:
5 Goblet Stretch (3 sec holds)
6 Samson Complex
10 Side Lunge
10 Push Up
10 Tricep Extension
Mobility
WOD #1
2 min ME:
Floor Wipers
Jeremey: 48
WOD #2
For time:
100 Thrusters (95#/65#)
Jeremey: 12:36
Started off with sets of 10 for the first 40. Then, broke down into sets of 7 or 8. Did most rounds on the minute.
Strength
First week of a new Russian Squat Program! Trying to build up my lower body a bit more.
1×5@135#
1×3@155#
1×3@185#
1×3@205#
6×2@220#
Jeremey's Crossfit Training 