CrossFit – Mon, Mar 16
Warm Up – Monday
7:00 AMRAP
30-second Easy Bike
10 Cossack Squats
5 Tempo Air Squats (3 seconds down)
10 Deadbugs
6 Pike Push Ups
Back Squat (Every 3:00 × 3 sets
2 Back Squats @78-82%)
2 Back Squats @78-82%)
Metcon Monday (5 Rounds for reps)
2 sets
9-6-3
Squat Cleans (135/95)
15-12-9
Handstand Push Ups
-rest 3:00 between sets-
(Scored by Time each set)
(KG conv: 60/42.5)
Time cap: 5:00min/set
AFFILIATE COMPETE:
2 sets
9-6-3
Squat Cleans (155/105)
15-12-9
Strict Handstand Push Ups
-rest 3:00 between sets-
(KG conv: 70/47.5)
INDEPENDENCE:
2 sets
9-6-3
Squat Cleans (115/85)
12-9-6
Handstand Push Ups
-rest 3:00 between sets-
(KG conv: 52.5/37.5)
LIBERTY:
2 sets
9-6-3
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
15-12-9
Dumbbell Push Press
-rest 3:00 between sets-