Friday January 11th

CrossFit Boathouse – CrossFit

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Warm-up

Row-ling

Round 1: x2 squats (from each meter off from 100)

Round 2: x2 pushups

Round 3: x2 pvc power cleans

Round 4: x2 burpees

Round 5: x2 jumping lunges

Strength

Metcon (Weight)

5 Rounds:

3 Power Cleans (climbing)

5 Bench Press (climbing)

500m Row

Rest 2min. After Each Round

You have 25min. for this. Should be finishing each round in about 3min.

Start at about 70% effort and build each round to MAX efforts. Make sure you have a spotter.

I need you to row HARD. Like 80-90% effort. Something you can repeat each round as well. Most men should be able to hit 1:45-1:50 Range. Women 2:00-2:05 Range.

Score is both highest weights combined.

Metcon

Metcon (AMRAP – Reps)

Fun Core Piece:

10min. EMOM:

Odd: 50sec. Plank

Even: Max Effort Russian KB Swings 70/53

Score is just russian swings. Good numbers to shoot for would be like 25 reps a minute. 15 being the absolute minimum.

*On the plank be sure to SQUEEZE your boot and tuck your pelvis. That will engage your lower abs a ton more than a regular plank.

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