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)