T-Minus 33 Days!
This week we have a movement each day that you will see at 13’s Fittest: kb snatches on Monday, box jumps on Tuesday, atomic sit-ups on Wednesday, front rack lunges on Thursday, and deadlifts on Friday! So, if you’re looking to work on any one of these movements in particular for the competition … make sure to pencil in an hour on your schedule for those days!
STRENGTH
clean: 3×3 @ 60% of 3RM
WOD
4RFT
10 kb push presses (53/35; left), 10 sec rest
10 back step front rack lunges (left; 53/35), 10 sec rest
10 alternating kb snatches (53/35), 10 sec rest
10 back step front rack lunges (right; 53/35), 10 sec rest
10 kb push presses (53/35; right)
1 minute rest
SKILL
1 mile run (time trial test)
WOD
5min AMRAP
9 box jump overs (24/20)
9 kb deadlifts (70/53)
9 toes-to-bars
2 minute rest
5min AMRAP
7 box jump overs (24/20)
7 kb deadlifts (70/53)
7 toes-to-bars
2 minute rest
5min AMRAP
5 box jump overs (24/20)
5 kb deadlifts (70/53)
5 toes-to-bars
STRENGTH
bench press: 5×3 @ 75% of 3RM
WOD
12-10-8-6-4
atomic sit-ups (25/15)
russian twists (20/14; 2-for-1)
mb cleans (20/14)
STRENGTH
front rack lunge: 3×5 @ 65% of 1RM FS
then
power clean: 3×3 @ 75% of 3RM
SKILL
shoulder stability work
WOD
15RFT
20 double unders
4 strict pull-ups
2 deadlifts (65% of 1RM)
