10 rounds of Cindy
5 pullups
10 pushups
15 squats

previous best at 10 min flat

Street workout

FOR TIME

• 50/40/30/20/10 Cal Assault Bike Row
• after each set do: 10 very Strict Pullups and 20 walking lunges

10 Rounds :

1 Power Snatch (50/35)
3 Overhead Squat (50/35)
5 Chest-to-Bar Pull-ups

After a 5-6 week layoff to better handle the CrossFit Games Open, we are back to our 5 AM strength training regimen. This time, however, we're doing it all on one morning rather than Thursdays and Fridays, which is great with me!

Strength Work

Lower Body:
Banded Box Squats
1 Red Band, 1 Knot
~50% of 1RM (115 lbs^)

^Actual weight should've been 130 lbs but coach wanted us lower today to get form back in line.

Lower Body Auxiliary Exercises:
3x 10 Romanian Dead Lifts @ 135 lbs
3x 10 Reverse Hypers @ 50 lbs

Upper Body:
Banded Shoulder Press
1 Red Band, 1 Knot
~30% of 1RM (45 lbs)

Upper Body Auxiliary Exercises:
3x 8 Dumbbell Press @ 35 lbs/arm
3x 8 Triceps Press @ 26 lbs/arm

Heading back tonight at 5:30 PM for the MetCon. Woo hoo! Double WOD days!

24 Min E6MOM (ogni 6 min x 4 volte) of:
Shuttle Sprint 100 m (4 x 25 m)
One-Arm KB Swing Snatch Dx (32/20Kg) 8 reps One-Arm KB Swing Snatch Sx (32/20Kg) 8 reps Handstand Walk 20 m
Shuttle Sprint 100 m (4 x 25 m)

Opetellaan askelkyykyn tekniikkaa
Tehdään 3 sarjaa - 10 askelkyykkyä per jalka
Lepää sarjojen välissä n. 1 min

lepoja

Backsquat wave 5,4,3,5,4,3 Every 1.5min for 6 rounds

8 Mile Run + ~2 Miles
2 x 4 mile loop road run
100 Air Squats
2 laps 40° Pool Swim
4 rope climb
100 Push Ups
100 Walking Lunges