Month: November 2019

Weekend Warriors

5k Row (Time)
Max Effort 5k Row

Friday BURN

Metcon (Time)
3 RFT
1500m Row
200 Rope Skips
1500m Row
200 Jumping Lunges
1500m Row
200 DB Thruster 15#/10#

Friday CrossFit

Reverse Med Ball Throws (8×2 )
Reverse Med Ball Throws (can be done with slam ball or wall ball. Moderate weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
10 Each Alt, 1-Arm KB 53#/35#
– Clean & Jerk
– American Swing
– Power Snatch
– OHS
100 D/U’s

RX+ 70#/44#

Wednesday BURN

Metcon (Time)
100 Each
Swing
Body Row
Slam Ball
Lunge
Air Squats
1-arm KB Pwr Snatch
Rope Skips

Wednesday CrossFit

Metcon (Time)
4 RFT
45 Double Unders
45 Squats
45 Lunges
45 Sit Ups

Weightlifting
Snatch Deadlifts (3×7 )
Pause :01 above the knee. Then continue to pull to waist.

Tuesday BURN

Metcon (Time)
5 RFT
600m Run
40 Squats
40 Rope Skips

Tuesday CrossFit

Strength
Back Rack Reverse Lunges (6×6)
Contraction should be as explosive as possible on the way up. 6 reps each leg

Metcon
Metcon (AMRAP – Rounds)
AMRAP x 10 MINUTES
10 Front Squats (75/55)
10 KBS (53/35)
100m Run

Finisher
Metcon
10×5 Broad Jumps

Perform 5 consecutive broad jumps. Explosive power – do not pause in between jumps.

Monday BURN

Metcon (AMRAP – Reps)
For Reps
1200m Run
2m Max Russian Twists
1200m Run
2m Max Wall Ball
1200m Run
2m Max Slam Ball

Monday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 7
5 Burpee Over Bar
8 Push Press 115#/75#
AMRAP 7
25 Double Under
8 DB Goblet Squat 50#/35#

Rest 3m Between Each AMRAP

Gymnastics
Metcon
30 Wall Walks not for time

Weekend Warriors

Metcon
Metcon (Calories)
AMRAP x 25

*Teams of 2*

P1: Max Cal Row
P2: 5 TTB, 10 Push ups, 15 OHS (75/55)

P2 is the timer. Switch with P1 after the OHS. Score is total calories