Monday

12
Jun

Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Single Unders

MOVT 2 – Good Mornings

*1 SET = MOVT 1 + MOVT 2.

Into…

2 ROUNDS

10 Alt. Deadbugs

8 Tempo KB Deadlifts (20X1)

6 Cat/Cows

15 Tall Jump Single Unders

Into…

1-2 ROUNDS (Time Permitting)

20 Alt. Plank Hip Taps

10 Russian KB Swings

:20-:30 Double Under Practice*

*DU Options:

Penguin Taps

Single-Single-Double

Single-Double

Double Unders

Strength

Deadlift (1×5 / 1×3 / 1×1+*)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2 Library TNG Deadlifts (Athlete Choice, Heavy)

8 Russian KB Swings (70/53)|(53/35)

32 Double Unders

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

Optional Finisher

Metcon (No Measure)

3 SETS

12 Deadbugs

1:00 Ring Body Saw

30 Alt. Plank Hip Taps

-Rest As Needed b/t Sets-

(No Measure)