Month: October 2020
The BURN
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
300m Row
30 Air Squats
30 Sit Ups
30 Lunges
300m Row
30 Air Squats
30 Sit Ups
30 Lunges
Add a dumbell for Goblet Squats and Overhead Lunges optional.
Friday CrossFit
Metcon (Time)
5 RFT
20 Swings
8 SA KB Push Press
8 SA KB Power Snatch
8 SA KB OHS
20 Swings
8 SA KB Push Press
8 SA KB Power Snatch
8 SA KB OHS
The BURN
Metcon (AMRAP – Reps)
30m Clock
10 Lunges
10 Air Squats
10 Swings
10 Back Stepping Lunges
+10 after each round
10 Lunges
10 Air Squats
10 Swings
10 Back Stepping Lunges
+10 after each round
Thursday CrossFit
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Wednesday BURN
Metcon (Time)
3 RFT
500m Ski Erg
500m Row
50 Goblet Squats
800m Run
500m Ski Erg
500m Row
50 Goblet Squats
800m Run
Wednesday CrossFit
Clean and Jerk (5, 4, 3, 2, 1 Starting @70%)
Metcon (AMRAP – Rounds)
AMRAP 7
3 Bar MUs
12 Lunges
3 Bar MUs
12 Lunges
Tuesday BURN
Metcon (AMRAP – Rounds and Reps)
AMRAP 33
1k meter Row
1k meter Ski Erg
50 Cal Assault Bike
50 Med Ball Sit Ups
1k meter Row
1k meter Ski Erg
50 Cal Assault Bike
50 Med Ball Sit Ups
Tuesday CrossFit
Metcon (AMRAP – Reps)
30s Work/Rest Each
D/U’s
Squatting DB FR Hold 50#/35#
Burpee
SA DB PS 50#/35#
Jumping Squats
X3
D/U’s
Squatting DB FR Hold 50#/35#
Burpee
SA DB PS 50#/35#
Jumping Squats
X3
Monday BURN
Metcon (Time)
For Time
150 Sit Ups
150 Air Squats
150 Wall Ball
EMO5M
400m Run
150 Sit Ups
150 Air Squats
150 Wall Ball
EMO5M
400m Run
Monday CrossFit
Metcon (Time)
For Time
100 Thrusters 95#/65#
EMOM
4 Burpee Over Bar
100 Thrusters 95#/65#
EMOM
4 Burpee Over Bar
15m Time Cap