Main – CrossFit


Push Press (3 Reps at 80% Training Max)

Push Press (3 Reps at 85% Training Max)

Push Press (3+ Reps at 90% Training Max)


Metcon (20 Rounds for reps)

EMOM 20 Minutes:
Odds: 15 Burpees
Evens: 10 Russian KB Swings (As Heavy As Possible)

You may scale the burpees, you may NOT scale the swings. You must perform 10 each time and they must be unbroken.

Focus on the swings is HIPS. Pop those hips and keep your midline TIGHT. Nothing sloppy, your hammies should be BLOWN UP when you’re done. ARMS STRAIGHT! PLEASE KEEP YOUR ARMS STRAIGHT. P.L.E.A.S.E.

You choose the weight, just remember the above considerations. If you need a weight similar to someone else, you can alternate rounds.

Your rest time will come after your swings, some of you may be working the entire minute of the burpees, that’s OK. Ideally 30 seconds, but it will increase towards the end.


Clean + Hang Clean + Jerk (Build to heavy set – 20 minutes MAX)

Chest-To-Bar Pull-ups (7 Sets of 9 Unbroken, Rest 1:00 )

Same format as previous weeks’. Butterfly first, then C2B. Must be unbroken, if you cannot do so, go back a week and complete that one.

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