CrossFit

WEIGHTLIFTING
1: Deadlift + Power Clean + Squat Clean (8 x 2 + 1 + 1 @80% of Last Monday, every 90s.)
2: Squat Clean (1 Rep until you miss)
METCON
EMOM 16:
MINUTE 1: 100 Ft. Heavy Farmer Carry
MINUTE 2: 20 BW Walking Lunges
MINUTE 3: 30s RKC Plank
MINUTE 4: 10 Burpees

BootCamp

METCON

12:00 AMRAP in teams of 2:

Athlete 1 completes:
12/9 Calories of Rowing
18 Kettlebell Swings (24/16 kg)
While Athlete 2 completes:
Overhead Plate Hold (45/25 lbs) – while partner completes the row and swings

Then switch!

Rest 8 minutes

12:00 AMRAP in teams of 2:

Athlete 1 completes:
12/9 Calories of Rowing
12 Single-Arm Dumbbell Push Presses (55/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

While Athlete 2 completes:
Plank Hold – while partner completes the rowing and push presses
Then Switch!