Month: January 2020

Monday CrossFit

Back Squat (3, 3, 3, 3, 3)
Start approx 75% 1RM
Record heaviest successful set.
Metcon (AMRAP – Reps)
8m Clock
30s Work/Rest
DB Thrusters

Max Reps for 30s
50#/35#

Weekend Warriors

Metcon
Metcon (Time)
Run 400m

5 Rounds
10 Push ups
15 Air Squats

Run 400m

4 Rounds
20 Push Ups
30 Air Squats

Run 800m

Friday BURN

Metcon (AMRAP – Reps)
1000m Run
3m Max Effort T2B
1000m Run
3m Parallette Push Ups
1000m Run
3m Goblet Squat
1000m Run
3m Parallette Dips

Friday CrossFit

Strength
Tempo Deadlifts (5-5-5-5)
2121

Metcon
Metcon (Time)
3 ROUNDS FOR TIME
50m KB Farmer Carry (70/53)
15 Deadlifts (205/145)
50m KB Farmer Carry
15 Pull-Ups

Thursday BURN

Metcon (Time)
3 Mile Run
Every 400 Meters 20 Reps of:
Mile 1 – 20 Squats
Mile 2 – 20 Push Ups
Mile 3 – 20 Jumping Lunges

Thursday CrossFit

Metcon (Time)
For Time
15 Squat Cleans 135#/85#
5 Rounds
6 HSPU
12 DB Overhead Lunge 35#s/20#’s
15 Squat Snatches 135#/85#
Metcon (Time)
For Time
15 Squat Cleans 135#/85#
5 Rounds
6 HSPU
12 DB Overhead Lunge 35#s/20#’s
15 Squat Snatches 135#/85#

Wednesday BURN

Metcon (Distance)
30m Clock
Row 250 Meters
15 Thrusters 45#/15#
Row 500 Meters
15 Thrusters
Row 750 Meters
15 Thrusters
Row 1000 Meters
Increase 250 meters every round.

Score is total meters rowed.

Wednesday CrossFit

Paused Front Squat (5 x 3 @70-75% w/ 3 second pause in bottom of each )
Metcon (Time)
5 RFT
5 Burpees
5 Over Head Lunge (w/ slam ball)
5 Slam Ball
5 Goblet Squat (w/ slam ball)

Tuesday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 33
40 Burpees
40 SA DB OH Squat
800m Run
40 Swings

Tuesday CrossFit

Gymnastics
Metcon
5 SETS FOR QUALITY
2 Kip Swing + 1 Kipping Pull-Up + 2 Kip Swing

Metcon
Metcon (Time)
FOR TIME
30 Pull-ups

Immediately into…

6 ROUNDS
10 Box Jump Overs (24/20)
12/10 Cal Row
15 V-ups

-15:00 Time Cap-