11/9 Friday - Calibrated CrossFit

WARM UP:
5 rnds:

5 BARBELL only SQUATS
5 SITUPS
5 PULLUPS
5 BENCH DIPS

Fitness

A1. Back Squat @ 20×1, 8-10 reps x 4 sets, 2 min

A2. Supinated COVP Pull-up Cluster @ 30X0, 1.1.1 x 4 sets, 2 min

B1. Russian KBS @ Heavy, 15 reps x 4 sets, 2 min

B2. Bar Dip Cluster @ 30X1, 1.1.1 x 4 sets, 2 min

C. DB Forward Lunges @ 10X0, 12/leg x 3 sets, 1 min b/t legs (i.e. no alternating) –

D. Single Arm Farmers Walks, 30 seconds heavy x 5 sets per side, 30 sec b/t sides

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XFit Sport

A1. Back Squat with Chains @ 20X1, 4-4-3-3-3, 2:30 min

A2. Wtd Supinated Pull-up Cluster @ 20X0, 1.1.1 x 5 sets, 2:30 min

B1. Russian KBS @ 90/70lb, 15 reps x 4 sets, 2 min

B2. Wtd Bar Dip Cluster @ 20X0, 1.1.1 x 4 sets, 2 min

C. DB Forward Lunges @ 10X0, 12/leg x 3 sets, 1 min b/t legs (i.e. no alternating) –

D. Single Arm Farmers Walks, 30 seconds heavy x 5 sets per side, 30 sec b/t side