Month: January 2020
Weekend Warriors
Metcon
Metcon (Time)
PARTNER WORKOUT
IN TEAMS OF 2…
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
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
1 Hang Clean
1 Hang Power Clean
Metcon
Metcon (AMRAP – Reps)
Tabata T2B
Tabata Parallette Push Ups
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
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
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
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)
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
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#
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
23 Toes to Bar
Is your Hang Clean better than your HPC? You must do CrossFit 😉