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Week 8 Day 2

By: 0

Downstate CrossFit – CrossFit

Back Squat (12-12-12-12)

Same weight for all 4 sets.

65%-72%

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

10 Front Squats 155/105

30 Double Unders

4 Burpees EMOM

Gymnastics

A. Skill: Butterfly Pull Ups

B. Metcon: 12 Minute EMOM

1) 12, 10, 8, 8 Alternating Pistols (adv: weighted)

2) 12, 10, 8, 8 Toes to Bar

3) 12, 10, 8, 8 Burpee Box Jump overs

No Additional Core Tonight

Week 7 Day 1

By: 0

Downstate CrossFit – CrossFit

Metcon (Weight)

EMOM 15 Min

1 Squat Clean

1 Hang Squat Clean

1 Front Squat
Building

Metcon (Time)

21-15-9

Wall Balls

Burpees Over Bar

10 Min Cap

Gymnastics

A. Skill: Perfecting the Handstand + Handstand Complexes

B. 5 Minute Core

C. Metcon: 15 Minute AMRAP

Buy In: 500m row

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21 DUs

14 KB Swings (70/53)

1 Strict HSPU + 2 Shoulder Taps + 3 Kipping HSPU