Month: February 2020

Monday BURN

Metcon (AMRAP – Reps)
4 Rounds
1000m Row
2m Max Swing
2m Rope Skips

Monday CrossFit

Strength
Clean and Jerk (5-4-3-2-1)

Metcon
Metcon (AMRAP – Reps)
6m Clock
400m Run
20 Pull Ups
20 Swings
20 Push Ups
MAX DOUBLE UNDER

Weekend Warriors

Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Friday BURN

Metcon (Time)
1200m Run
30 Wall Ball
90 Rope Skips
30 Body Row

Friday CrossFit

Metcon (Time)
10 RFT
100m Run
10 OH Lunge Steps 45#/25#
10 Push Ups w/Hands on Plate
10 Back Squats w/ plate
20 Double Unders

30m Time Cap

Thursday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 30
500m Row
50 Rope Skips
500m Run
50 Burpee Over Rower

Thursday CrossFit

Metcon
Metcon (AMRAP – Rounds and Reps)
Skill Work on an 8:00 running clock….
Muscle up skill work (bar or ring)
*Low ring transitions, hollow/arch positions on the floor, box transitions….

AMRAP 16
36 Air Squats
12 Hang Power Snatch (115/75)
6 Muscle Ups

Muscle up scale : burpee pull up

Wednesday BURN

Metcon (Time)
10 RFT
300m Row
20 Slam Ball
200m Run

Wednesday CrossFit

Strength
Push Press (3-3-3+)
Set 1 – 65-70%
Set 2 – 75-80%
Set 3 – 85-90% for max reps

Metcon
Metcon (Time)
For Time
*Athlete Choice: 600m run, 50/40 cal Bike or Row
35 Burpees

Partner Finisher in Teams of 2:
600m KB Farmer Carry (70/53)

Athlete may choose to run bike or row before the 35 burpees.

Tuesday CrossFit

Strength

Front Squat (3-3-3+)
Set 1 – 65-70%
Set 2 – 75-80%
Set 3 – 85-90%

Go for max reps on final set. (3+ reps)

Metcon
Metcon (Time)
For Time

9-7-5-15-12-9
Front Squat (155/135)
Bar Facing Burpee

Athlete goal – under 15 min. Suggested scaled weight 135/95