Early Morning Ride
-Build to a max in 5 attempts
-Build to a max in 12mins
100x Wall Ball (20/14#)
-20min Time Cap
Moday's Forecast: 100% Chance of improvement!
Min 1.) Alt. Pistol Squats x12
Min 2.) Weighted Pull-Ups x6
Min 3.) Hanging Tuck Hold :30
Min 4.) Double Unders x50
Min 5.) Unbroken KB Snatch x12
-No prescribed weights today. Choose challenging loads that are sustainable.
SA DB Arnold Press
Update 1RM Board!
E2MOM; 8 sets
1x Power Snatch + 3x Hang Power Snatch
-Begin with empty bar and build every set
Teams of 2-3;
Partner A on rower
Partner B Holds 2 DBs in Front Rack (50/35)
Partner C Rests
-10x Burpee Penalty if DBs are racked on shoulders or dropped from above knee height.
-Take 12mins to work up to a heavy Triple. Hold each rep OH for :02.
Box Jump Overs (24/20")
Bird Dog Plank
Great People Make Great Teammates!
-Take 14mins to work to a Heavy Double. Rest only :01 at the top b/w reps
10m HS Walk
20x Jumping Lunges (10x/side)
30x Russian Twists (20/14#) (15x/side)
4x Turkish Get-Ups (16/12kg) (2x/side)
Triple Broad Jumps
-In 5 attempts build to a max distance
Power Clean + Hang Power Clean + Front Squat
-Take 10mins to Find a Max
20x Box Step-ups
20x Cal Row
Your Fort Collins CrossFit Team.