*If you finish… Rest 3min. And start back on the first section with 21-15-9 reps. No rest and straight into the second part at 21-15-9 also.
Break it up however you like. Only 1 person works at a time.
Work until the 35min. mark if you decide to switch things up.
*Rest 1-2min. After Each Set and keep going until clock runs out.
*Pause for 1-2sec. at each position and keep your posture tight. Shoulders should always be slightly in front of the bar. Hips at just just enough angle where you can feel it on your hamstrings.
*One of these positions will not feel natural to you and that's why we do it. Getting through those sticky spots makes ALL the difference.
*REST 3min. after each section.
*You should need the rest if you go hard. Ladies may scale the bike to 9, but the row is the same.
A.) As Many Rounds As Possible in 25min.
*Little slower paced bodybuilding style day. Gotta have these days to give your CNS a rest. This is still a HELL of a workout if challenge yourself on the movements.
*I want you to CLEAN the weight off the ground! Should be a pretty spicy clean. If you absolutely can not clean something that would be hard for you for 5 squats, then you can use a rack.
1min. of Plate Sit-Ups 35/25lb.
*Row or Bike for calories, use whatever is open and switch it up as you go.
*Break it up however you think will get you to finish the fastest. I honestly have no idea if anyone will finish, but I think it's gunna be a close.
*You can also do this by yourself just cut the reps in half.
*You can do 95/65lb also, if you wanna beef it up and just get as far as possible.
*Partner or triple up on benches & barbells and start at different places.
We did something like this a few weeks ago, but with less cardio and less rest. This time you have more cardio, longer AMRAPs, and more rest. Looks SUPER fun though so I'm excited to see how everyone does!
*You can add a little more to the bench also if you have a partner who's willing.
*If you are not done with part one at around the 18min. mark, consider stopping to get ready for part B.
*I really want you to move quick! You should have about a minute on the TTB, so if you don't, scale a few things back.
It's always hard to program after the 20 rep but this seemed perfect to me. ADV is 4/3 Muscle Ups instead of pull ups.
*This is a classic CrossFit Hero WOD that has been slightly modified.
*The Wall Ball is suppose to be heavy because the original version is a 135/95lb Overhead Squat. We did those on Saturday, but if you chose to swap that movement out you can do them today! Use just the bar, 95/65lbs, or go full blown RX!
*Can anyone get 2 Rounds?
*Options for last section: You get to pick today!
5.) Or anything else you want to work on. Can even be you and a partner chipping away at muscle ups for a while. Whatever you want!
*This should be VERY difficult! Try to do the reps fast so you get some rest. *Don't drop it at the top.
Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.
We haven't ran or done clean and jerk all week, so I would really like some big numbers on these. You may share bars.
Not feeling it today? Do 10 Every round with a light weight and just work on form.
Gotta pace a little so you can hang on. If you need to scale anything, change the 30 reps to 20.
Shoot for a fast finish time and earn that rest break.
For the DB Burpee Hang Power Clean and Press, you're going to need (2) DBs. As you stand up from the burpees, do the hang clean on the sides of your body and bring them to shoulder… Now press, don't jerk them!