Main – CrossFit
Keep it short –
10 Second Samson Stretch
Stretch Front Rack Position (PVC)
30 Second Batman with PVC in front rack
10 PVC OHS
10 Pull-ups or Ring Rows
Front Squat ( 4 X 6-8 : 30X1)
Lower in 3 seconds, 0 seconds at the bottom, explode out of the hole and 1 second rest at the top.
Max 60 Second Rest between. Try to start at a weight and stay there.
Weighted Pull-ups (4 X 2-3 : 20X1)
Lower from the top in 2 seconds, 0 seconds at the bottom and explode back up, hold chin over bar for 1 second. This is HARD this way.
If you have no pull-ups, you will do JUMPING Pull-ups 40X1, record 0 pounds; jump up, and hold chin over the bar for 1 second to start, lower in 4 seconds, and then explode back up in a jump and hold for one second over the bar, repeat.
“Sprint to the Dentist and Back” (4 Rounds for time)
15 Wall Balls 20#/14#
1 minute rest
RX + = 10 Burpee Cleans, burpee then clean, 135#/95#
(RX + is for those working on strength building over the next 60 Days)
“Cash Out A – Weight Loss Group
400M For Time
Cash Out B – Mass Builder Group
30 – 2 POOD/1,5 POOD Swings for time
Attempt to pull more as a snatch