CrossFit TW18 – CrossFit
Strength
Front Squat (E2MOM – Squat Complex)
Start @ 50% 1RM
Front Squat x5 straight into Back Squat x5
Adding weight every round, recommended 5kg
5 Dumbbell Push Press after each set.
Metcon
20min: Metcon (AMRAP – Rounds and Reps)
Partner WoD
15 DU’s (30 Single)
12 KB Swing 24/16
9 Wallball 9/6
6 Box Jump 24/20
3 Pull Up
100m banded partner run
YGIG
Partner one completed DU’s then the next partner completes DU’s then partner one moves onto next movement. Etc. Partner one rests while partner 2 works. Run is completed holding a red band so you are run together.
20min: Metcon (AMRAP – Rounds and Reps)
Partner WoD
15 DU’s (30 Single)
12 KB Swing 24/16
9 Wallball 9/6
6 Box Jump 24/20
3 Pull Up
100m banded partner run
YGIG
Partner one completed DU’s then the next partner completes DU’s then partner one moves onto next movement. Etc. Partner one rests while partner 2 works. Run is completed holding a red band so you are running together.
20min: Metcon (AMRAP – Rounds and Reps)
Partner WoD
15 DU’s (30 Single)
12 KB Swing 24/16
9 Wallball 9/6
6 Box Jump 24/20
3 Pull Up
100m banded partner run
YGIG
Partner one completed DU’s then the next partner completes DU’s then partner one moves onto next movement. Etc. Partner one rests while partner 2 works. Run is completed holding a red band so you are run together.