Month: January 2020

Weekend Warriors

Metcon
Metcon (Time)
PARTNER WORKOUT
IN TEAMS OF 2…

FOR TIME
100 Wall Balls (20/14)
80 Sit-ups
60 Front Rack Lunges (135/95)
400m Run
40 Slam Balls
20 Synchronized Burpees

Split work evenly. Both partners will complete the 400m Run together.

Friday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 30
25 Burpees
50 Box Jumps
75 SA DB OH Lunge
100 SA DB Push Press
125 Rope Skips

Friday CrossFit

Weightlifting
Clean Complex (2, 2, 1, 1, 1)
1 Clean
1 Hang Clean
1 Hang Power Clean

Record Heaviest set.
Is your Hang Clean better than your HPC? You must do CrossFit 😉

Metcon
Metcon (AMRAP – Reps)
Tabata T2B
Tabata Parallette Push Ups

No rest between tabatas. Alternate between movements each round to delay muscle failure.

Thursday BURN

Metcon (Time)
2500m row
DB Thruster 25
1500m row
DB Thruster 50
500m row
DB Thruster 75

Thursday CrossFit

Metcon
EMOM x 25 MINUTES
MIN 1 – 10 Burpees
MIN 2 – 20 Alt. V-Ups
MIN 3 – 15 KB Sumo DL High Pull (70/53)
MIN 4 – 20 KB Goblet Step-Back Lunges
MIN 5 – :45 DBL KB Front Rack Hold

Wednesday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 30
400m Run
20 Push Ups
600m Run
40 Wall Ball
800m Run
60 Air Squats

Let’s get two rounds!

Wednesday CrossFit

Strength
Shoulder Press (5-5-5-5)

Metcon
Metcon (AMRAP – Reps)
EVERY 2:00 FOR 6 SETS
20/15 Cal Row
MAX Push Press (115/75)

Score is Push Press Reps

Row subs: 15/12 Cal Bike or 200m row

Tuesday BURN

Metcon (Distance)
30m Clock
100 Rope Skips
100 Burpees
100 Air Squats
100 Swings
Max Row for Meters with Remaining Time

Tuesday CrossFit

Metcon (Time)
For Time
2000m Row
50 Pull Ups
50 Hang Pwr Snatch 75#/45#
30 Push Ups
30 Swings 70#/44#

Monday BURN

5k Row (Time)
Max Effort 5k Row

EMO5M
23 Toes to Bar