Month: June 2019

Monday CrossFit

Metcon (AMRAP – Reps)
EMOM 16m
Odd: 10 Push Press 95#65#
Even: 10 Full Cleans
Plank & Push Ups Over Bar

BURN Option
15 PVC Push Press
15 PVC Thruster
Plank Over Bar (no push ups)

Score is Total Burpees
If using PVC do not rush the Movement. Make every rep purposeful and crisp.

Farewell Jason

Metcon (Time)
6 RFT without Putting your Plate Down
10 Extended Arm Front Squat 45#/25#
10 O.H. Sit Ups
10 OH Lunges
400m Run with Plate

10 Burpee Penalty for putting the plate down.
Resting in the arms and/or shoulders acceptable.
NO Resting on your LAP or LEGS!

Friday CrossFit

Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Thursday CrossFit

Metcon (Time)
For Time
100 1-Arm Alternating KB Pwr C&J 53#/35#
EMOM
10 Swings

RX+ 70#/44#

Wednesday CrossFit

Metcon (Time)
3 RFT
400m Run
20 Hang Power Snatch 95#/65#
20 Burpee Over Bar
20 O.H. Squats

You should be able to do at least 10 consecutive HPS with chosen weight.
20m Time Cap

Tuesday CrossFit

Metcon (2 Rounds for reps)
AMRAP 8
48′ Plate Farmers Carry 2-45#/25#’s
11 OH Lunge 1-45#/25#
Rest 4m
AMRAP 8
11 C2B Pull Ups
11 HR Push Ups

The Farmer’s Carry counts as 2 reps, 1 for each trip down the floor.
Be sure to band-up iif needed to reach full ROM in the C2B the entire 8m.
Keep plank position tight on the way up from the HR Push Ups.
Score total reps for each Round/AMRAP

Monday CrossFit

Deadlift (5 x 3 @80%)
Burn Option
EMOM 10
15 Deadlifts 135#/95#
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
20 Push Ups
20 Squats
20 Sit Ups
20 Burpees

Happy B-day Coach John

Metcon (AMRAP – Rounds and Reps)
AMRAP 31
31 Pull Ups
31 Swings 50#/35#
31 1-Arm OH DB Lunge
31 DB Push Press
208m Sandbag Carry 150#/100#

Teams of 3.
1 Person completes all 31 reps of 1 movement at a time.
All team members share the sandbag carry.

Friday CrossFit

Metcon (AMRAP – Reps)
EMOM 9
Max Effort Thruster 135#/95#
30s Work – 30s Rest
Metcon (Time)
2 RFT
20 Russian Twists 35#/20#
20 OH Jumping Lunges
20 1-Arm DB Snatch

Thursday CrossFit

Metcon (Time)
For Time
200m Run
50 Pull Ups
400m Run
40 T2B
800m Run
30 DB Thruster 2-35#/20#
400m Run
20 Burpees
200m Run
200 D/Us