Leave a Comment

20 min strength/accessory

3 Rounds:

  • 5 Olympic Back squats w/pause + 5 Back squats w/no pause

(Level 1: 115/75)

(Level 2: 155/105)

(Level 3: 185/125)

(Level 4: 205/145)

 

  • 1 Ring complex

(Level 1: 30 Second ring push-up hold hold with toes piked + 12 supinated DB rows with pause at top of rep)

(Level 2: 4 Rounds of: 1 Strict ring knee to elbow + 1 Ring pull-up)

(Level 3: Speed Chest to ring pull-ups then drop and reset)

*Aim for the lowest point possible on your chest during ring pull-up

 

  • 8 Suitcase Step-ups PER LEG

(Level 1: 44/26 KB)

(Level 2: 53/35)

(Level 3: 70/53)

(Level 4: 80/62)

*Box height should be whatever puts your “driving” leg at parallel to the floor when it’s starting on the box. Usually a 16/12” box works fine.

Conditioning

16 min AMRAP

10- Push Press/Jerk (RX=95/65 ADV=135/95)

10- Burpess

10- Front Squat

10- Burpees

10- Thrusters

10- Burpees

10- Deadlift

10- Burpees

Cascade CrossFit

 

Leave a Reply

Your email address will not be published. Required fields are marked *