3/4/13 Monday - Calibrated CrossFit

FitCamp

Bulgarian Split Squat @30×1; 6-8 reps/leg x 4 sets,  Rest 60 seconds

In teams of three, and only one partner working at a time:

6min AMRAP Wall Balls

Rest/Transition 1min

6min AMRAP Burpee Box Jump Overs

Fitness

A1.  Turkish Get-Ups; 2-3/arm x 3 sets,  Rest 45 seconds

A2. Romanian Deadlifts @ 3011, 6-8 reps x 3 sets,  Rest 45 seconds

A3. Bench Press @ 2011; 12-15 reps x 3 sets,  Rest 45 seconds

In teams of two, partners alternate to complete 5 sets each of:

10 Goblet Squats

15 Kettlebell Swings

100-Meter Run

Performance

A.   EMOM for 10 minutes:

Snatch x 1 rep

Loading:  *Set 1 – 55% *Set 2 – 60% *Set 3 – 65% *Set 4 – 70% *Set 5 – 75% *Set 6 – 80% *Set 7 – 85% *Set 8 – 90% *Set 9 – 95% *Set 10 – 95+%

In teams of two, partner’s alternate to complete 5 sets each of:

5 Overhead Squat

10 Kettlebell Swings (32/24kg)

20 Double-Unders

(Choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)