wk 1 day 1

CrossFit Boathouse – Personal Training

View Public Whiteboard

Gymnastics

EMOM 9

min 1- 7 strict dips

min 2- 10 push ups on 45# plates

min 3- max effort L-sit

Back Squat (5×3)

3@60%

3@65%

3@65%

3@70%

3@70%

Use 315 as 1RM

Shoulder to Overhead

21 – 18 – 15 – 12 – 9 – 6

135/95

Try to go unbroken on as many sets as possible
Use 95#

21 unbroken-rest-18 unbroken-rest…etc

Metcon (AMRAP – Rounds)

Every 3 min for as long as possible
7 Front Squats (115)

10 pull ups

14 wall balls (20#)

Tags: