Main – CrossFit
Back Squat (Build to a heavy set of 5)
Ideally hit a max for the day. Should be somewhere around 7-8 sets.
5 Turkish Get Ups – Left
5 Turkish Get Ups – Right
5 Pistols – Left
5 Pistols – Right
20 Russian KB Swings
RX’d weight for all movements is 24/16kg. IDEALLY pistols are weighted. If you’re not proficient at these, then you may do them unweighted. However, some people find the KB as a good counter balance.
Take the TGU nice and slow. Ensure they’re methodical, don’t skip steps. Hit each position.
Clean and Jerk (10 Minute EMOM )
Power clean and split jerk for today. Start around 70% and go up from there if you’d like.
Metcon (No Measure)
6 Rounds of:
1:30 Max Effort
Choose a bike that moves well as opposed to having a screen (bonus if there’s both).