Tuesday: Weekly Emphasis

Tuesday: Weekly Emphasis

Tuesday: Weekly Emphasis

Check out this week’s emphasis in programming!
Here’s a glimpse into what we’ll be focusing on this week at the box…

See you at the box!

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

A. Review KB Swing & Kipping Pull Ups

  • Alternate sets of 2-5 focusing on form

A. Squat Clean

  • 5-4-3-2

A. 10 minutes to find 1-rep max thruster
B. 20 Minute AMRAP:

  • 4x Burpees
  • 5x Goblet Squat
  • 6x Pull Up
  • 7x KB Swing
 B. Handstand Pushup Progressions.

  • Sets of 2-5

Rest at least 60 seconds between sets

C.
10 Minute AMRAP:

  • 4x Single-Arm KB Squat Clean
  • 5x Burpees
  • 6x Pull Up
  • 7x KB Swing
 B. “Unbroken 2.0″ (25 minute cap)

  • 7 rounds for time:
  • 4x Hand Stand Push Ups 
  • 5x Squat Cleans (155/105) 
  • 6x C2B Pull Ups 
  • 7x KB Swings (70/53)

(5 burpee penalty on the spot for each break)