CrossFit – Wed, Sep 6

CrossFit Illuminati – CrossFit

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Warm-up

A. General

3 rounds

5 Shuttle runs

7 Pause air squats

7/7 Banded monster walks

B. Specific

2 sets

-5 Front rack elbow rotations

-5 Tempo Front squats @5s down

-3-5 Broad Jumps

Weightlifting

Front Squat (1 rep Max)

TC: 15 minutes

Score: Weight

Intermediate & Perform

As written

Metcon

Metcon (3 Rounds for reps)

3 rounds for reps

1 min Max DB Thrusters

1 min Max Cal Row

1 min Max DB Power Cleans

1 min Max TTB

1 min Rest

DBs: 2x 50/35 lbs
TC: 15 minutes

Score: Reps

KG: 25/15

Perform

N/A

Extra Accessory

Upper Accessory (Checkmark)

3 rounds

10 Banded T + 2 sec hold

10-20 Push ups

Rest as needed

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