Happy Weekend

 


 

Friday’s Workout
Practice

A) FQL
5-5-5-5-5
Front squat

B) 4 RFQR (:30:30)
Row for Cal
Lateral throws (20/14)
Toe taps
Wallballs to 10’

Saturday Workout

For Time
15-12-9-6-3
Hang Power Cleans (135/95)
Pullups
Deadlifts
Pullups
–Inspired by CrossFit.com–

Sunday’s Workout

With a partner for 30min:
A: 200m Run
B: AMRAP
10 Butterfly Abmat situps
10 Burpees
10 Reverse lunges
–Switch roles after each run–

Monday’s Workout
Practice

A) Dot Drill

B) 3 RFQ
6 Push presses (70% of strict)
12 Tuck jumps
6 Push presses
12 Box jumps (24/20)

C) FQT
50*40*30*20*10*
Double unders
*10 Ring rows
–7min Cap–

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