5.15

 In WOD

CrossFit Love – CrossFit

Squat Prep (No Measure)

1 Round

8 Alt Spiderman Stretch with T-spine Rot (belly to front knee)

10 KB Squat Press outs

12 Box/Bench Step Ups w hands on head

:30 empty barbell front squat hold in hole

Front Squat (Establish a new 1 RM)

2 x 5

2 x 3

3-5 Singles

Vastus Meatealis (Weight)

2 Rounds NFT

10 Alt. Back Rack FWD Lunge

16 Alt WTD Pistols Rx= to a bench or plate stack

Rx+ = Regular pistol (WTD)
Aim to have your single leg squat at or just below parallel if using a bench/box/stack of plates. If your target (bench, box, etc) is too high, step on a plate to increase your ROM. Focus here is to control the descent.

Weight used for Lunges

Get up to get down (AMRAP – Rounds and Reps)

8 Minute AMRAP

25 Air Squats

10 Hang DB Snatches (alt arms every round)

@ 40/20#

Rx+ = Weight Vest

Rx+ = 50/35
DB does not touch the ground between reps .

THE GUAC IS EXTRA (Weight)

2 Rounds Each Arm

:30 Single Arm KB Hold @ as heavy as possible while standing upright.
Post-class extra

LoveFit 5.15 A (AMRAP – Rounds)

LoveFit 5.15 B (AMRAP – Rounds)

2 Rounds NFT

10 Goblet Fwd Lunge

16 SLS to Bench

LoveFit 5.15 C (AMRAP – Rounds and Reps)

8 Minute AMRAP

25 Air Squats

10 Hang DB Snatch

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