Month: April 2020

Thursday CrossFit

Squat Clean and Jerk (3, 3, 2, 2, 1 )
Metcon (Time)
3 RFT
10 Back Squats 135#/95#
35 D/U’s
10 Front Squats

Wednesday BURN

5k Run (Time)
Max Effort 5k Run

Aggressive 800m Run, followed by 800m jog for duration of 5000 meters.

Wednesday CrossFit

Metcon (AMRAP – Reps)
AMRAP 6
11 Deadlift 135#/95#
Max HSPU

Score is total HSPU
Rest as needed between AMRAPs
Metcon (Time)
AMRAP 6
11 Swings 70#/44#
Max Time in L-Sit

Score is total time in L-sit.
Position your feet under the shoulders, but try to keep your knees out in front when modifying the L-sit.
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
11 Push Ups
11 Pull Ups

Classic push and pull.
Go fast. Go hard.

Tuesday BURN

Metcon
AMRAP 15
500m Row
30 Sit Ups
50 D/Us

AMRAP 15
Run 600m
30 Air Squats
15 Burpees

Tuesday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 17
3 Bar MUs
32′ DB OH Lunge 35#/15#
7 KB Swings 70#/44#
32′ DB OH Lunge

Monday BURN

Metcon
2000m Run
30 Reps Every 400m
Lunges
Jumping Squats
Push Ups
Toe Touches

Monday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 18
5 L-Hang Pull Ups
8 Tall Box Jumps
5 DB Thrusters 50#/35#
8 DB Litter Carry Lunges

Weekend Warriors

Strength
Metcon
3 SETS
10/10 DBL DB Split Squats (Suitcase)
12 Alt. DB Strict Press*
1:00 EZ Row

*Both DB held in front, alternate pressing arms for 12 reps.

Metcon
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
IN TEAMS OF 2…

AMRAP x 16 MINUTES*
4 DB Front Squats (50/35)
3 DB Box Step Over (20)
2 DB Thrusters
1 DB Devils Press

*Partner 1 completes one full round while Partner 2 rests. Then switch roles.

Friday BURN

Metcon
3 rounds
2m Row
2m Thrusters 45#/30#
2m Run
2m OH Lunge
2m D/Us

Friday CrossFit

Back Squat (1 x 20)
1-Mile Run (Time)
Max Effort 1-Mile Run

Carry additional weight of any type 25#/15#