2
Jan
Monday
Three Ships CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (7:00 Cap)
:45 Hard Row
8 Up-Downs
6 Lunge + Lunge + Air Squat
4/4 PVC Around the Worlds
Strength
Overhead Squat (4×6*)
*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.
Week 1 of 8
(Score is Weight)
Workout
THE ASSIGNMENT (Time)
FOR TIME
21-15-9
Overhead Squat (95/65)|(65/45)
*500/400m Row after each full set.
(Score is Time)
KG BB: (42.5/30)|(30/20)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch
(No Measure)