CrossFit Lincoln

Core Specific Warm-up.
Tabata (:20 on/ :10 off) for 5:00
Alternating Hollow Rock and Arch Rock

Conditioning.
In teams of 2 for max cals:
EMOM x 25 min
Min #1: Person 1 – Max AAB for 50 seconds
Min #2: Person 2 – Max AAB for 40 seconds
Min #3: Person 1 – Max AAB for 30 seconds
Min #4: Person 2 – Max AAB for 20 seconds
Min #5: Person 1 – Max AAB for 10 seconds
Note – on Rounds 2 and 4 person 2 will begin

Weakness Work.
Choose One:

Olympic.
12-9-6 reps for time of:
Hang squat cleans, 165/115
Burpee bar muscle-ups
*courtesy .com

Interval.
Run
1600m – Max Effort Pace
400m – Jog
1200m – Max Effort
400m – Jog
800m – Max Effort
400m – Jog
400m – Max Effort

Competitor.
*Week 11-Day 2*

Olympic.
12-9-6 reps for time of:
Hang squat cleans, 165/115
Burpee bar muscle-ups
*courtesy .com

Core Specific Warm-up.
Tabata (:20 on/ :10 off) for 5:00
Alternating Hollow Rock and Arch Rock

Conditioning.
In teams of 2 for max cals:
EMOM x 25 min
Min #1: Person 1 – Max AAB for 50 seconds
Min #2: Person 2 – Max AAB for 40 seconds
Min #3: Person 1 – Max AAB for 30 seconds
Min #4: Person 2 – Max AAB for 20 seconds
Min #5: Person 1 – Max AAB for 10 seconds
Note – on Rounds 2 and 4 person 2 will begin

Interval.
Run
1600m – Max Effort Pace
400m – Jog
1200m – Max Effort
400m – Jog
800m – Max Effort
400m – Jog
400m – Max Effort