AFTER COMPLETING OUR 13 WEEK “BASE” CYCLE, WE ARE NOW STARTING WEEK ONE OF “BUILD”. THIS CYCLE WILL BRING US ALL THE WAY TO WEEK ONE OF THE CROSSFIT OPEN.
WARM UP
PUSH PRESS
6 rounds on 2:30
- Set 1: 3 Reps @ 78%
- Set 2: 10 Reps @ 58%
- Set 3: 3 Reps @ 78%
- Set 4: 10 Reps @ 58%
- Set 5: 3 Reps @ 78%
- Set 6: 10 Reps @ 58%
“DOCE”
3 rounds AMRAP 4, 4 mins rest in-between each round
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs
- RND 1: LVL 3 155/105, LVL 2/RX 135/95, Scaled 115/75
- RND 2: LVL 3 135/95, LVL 2/RX 115/85, Scaled 95/55
- RND 3: LVL 3 115/85, LVL 2/RX 95/65, Scaled 75/35
Shogun CrossFit 