Month: January 2020

Tuesday BURN

5k Run (Time)
Max Effort 5k Run

Choose row or run.
5k Row (Time)
Max Effort 5k Row

Choose row or run.

Tuesday CrossFit

Strength
Hang Snatch (3, 3, 3, 3, 3, 3)

Metcon
Metcon
Not For Time
Max Roll Outs
15 Strict HSPU
Max Heavy Swings
15 Strict Pull Ups

Monday BURN

Metcon (Time)
800m Row
Tabata Squat (full round of tabata)
800m Row
Tabata Push Ups
800m Row
Tabata Lunge

Quick transitions to and from the rower. Record the reps of your tabatas in the comments.

Monday CrossFit

Gymnastics
Ring Dips (3 x Muscle Failure )

Metcon
Metcon (Time)
For Time
9 – 15 – 21 – 27
Thruster 95#/65#
Burpee Facing Bar

Weekend Warriors

Metcon (Time)
5 RFT
400m Run
15 OH Squat 95#/65#
15 Thruster

Friday BURN

Metcon (Time)
600m Run
25 Back Squat PVC
600m Run
50 Back Squat
600m Run
75 Back Squat
600m Run
100 Back Squat

Friday CrossFit

Weightlifting
Split Jerk (3, 3, 3, 3, 3)

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Thursday BURN

Metcon (Time)
For Time
150 Squats
150 Slam Ball
150 Body Row
150 Russian Twists
150 Swing

Partition as needed.
Complete 50 Reps Min before moving on to another Mvmt

Thursday CrossFit

Metcon
Metcon (AMRAP – Reps)
1m Max Effort
Pistol Squats
Burpee
Front Squat 75#/45#
Double Unders
OH Squat
Rest
X3