Month: September 2019

Tuesday CrossFit

Front Rack Lunge (4, 4, 4, 4, 4 (single count))
Metcon (Time)
500m Row
x3
Alternate with another athlete

Monday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 18
4 Clean & Jerk 75#/45#
8 Back Squat
16 Thrusters

Weekend Warriors

Front Rack Total (Total Weight)
Optional
Max Reps
8m Clock
30s Work:Rest
rest 2m btwn mvmts

Friday CrossFit

Metcon (Time)
75 Deadlift @40%
EMOEM 6 Pistol Squats
EMOOM 6 Tall Box Jumps

Thursday CrossFit

Sumo Deadlift (5, 4, 3, 2, 1)
Metcon (Time)
For Time
40 1-Arm KB Pwr Clean
40 1-Arm Russian KB Swing 70#/44#
40 1-arm OH Lunge w/ Single KB

Wednesday CrossFit

Metcon (AMRAP – Reps)
200m Run
Max Knee to Elbow
200m Run
Max T2B
200m Run
Max Jumping Pull Ups
200m Run
Max Kipping Pull Ups
x2

20m Time Cap

Tuesday CrossFit

Shoulder Press (5-4-3-3-2)
Avoid the heavy single. Let the GAINZ show next time we go for a true 1RM
Metcon (Time)
For Time
50 D/Us
30 T2B
15 HSPU

Monday CrossFit

Metcon (Time)
For Time
60 Cal Row
50 Thrusters 95#/65#
40 Back Squats
30 Hang Pwr Clean
20 Front Squats
10 Hang Pwr Snatch

Weekend Warriors

Ricky (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Pull-ups
5 Dumbbell Deadlift, 75#
8 Push Press, 135#
In honor of U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, died on October 5, 2008

Friday CrossFit

Metcon (Time)
7 RFT
11 Push Ups
11 Swings
11 Goblet Squats #50/#35
11 T2B