Monday
Strength/Skill: Alternating every 90sec for 6 rounds
2 Hang Squat Clean pick load
30sec Strict Handstand Push Ups
WOD:
21-15-9 reps, for time of:
Handstand Push-up
Hang Squat Clean, 115/75 lbs
Tuesday
WOD: 27-21-15 reps, for time of:
Knees-to-elbow
Hand Release Push-up
Russian Kettlebell Swing, 70/53 lbs
Skill Work: For quality:
25 Strict Pull-ups
Wednesday
WOD:
7 rounds for time of:
Run, 200 m
10 Dumbbell Box Step Overs, 35/20 lbs, 24/20 in
Post WOD Strength: Back Squat
5-5-ME
75% of your 1RM for each set
Thursday
Strength: 8min to build to a heavy set of 3
Shoulder to Overhead
WOD:
For 5 cycles:
AMRAP in 3 mins of:
5 Shoulder-to-Overheads, 155/115 lbs
10 Lateral Burpee Over Bars
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Friday
WOD:
Kelly Brown
5 rounds for time of:
Row, 440 m
10 Box Jumps, 30/24 in
10 Deadlifts, 275/185 lbs
10 Wall Balls, 30/20 lbs, 10/9 ft
On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff. An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.
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