170306

CrossFit

12 Minutes @ Easy Pace:
10 Half Kneeling Split Squats, left
10 Half Kneeling Press, left
10 Half Kneeling Split Squats, right
10 Half Kneeling Press, right
10 Perfect Burpees

Back Squat 1RM

As Far As Possible in 10 Minutes:
3 Overhead Squats, 95#/65#
3 Bar Facing Burpees
6 Overhead Squats
6 Bar Facing Burpees
9 Overhead Squats
9 Bar Facing Burpees
Etc

Extra Work – 15 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlifts/side
10 Half Kneeling Split Squats/Side
10 Sumo Good Mornings

Notes
If athlete increases loads used from last week, increase should be small.

SWEAT!/CrossFit Unloaded

4 Sets @ Easy Pace:
10 Russian Twists
10 Pushups
10-20 Double Unders + 30-50 Single Unders

For Total Reps:
3:00 Goblet Walking Lunges
3:00 Ring Rows
3:00 Double Unders
3:00 Rest
2:00 Goblet Walking Lunges
2:00 Ring Rows
2:00 Double Unders
2:00 Rest
1:00 Goblet Walking Lunges
1:00 Ring Rows
1:00 Double Unders

Working while partner rests (or resting 1:1)
25-20-15-10-5 Burpee

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