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Wednesday CrossFit

Weightlifting
Split Jerk (3, 3, 3, 2, 2, 1 )

Metcon
Metcon (AMRAP – Reps)
EMOM 7m
10 Deadlifts 225#/175#
Max DUs

Tuesday CrossFit

Metcon
Metcon (AMRAP – Rounds)
Death By Burpee
EMOM 1 Burpee
2m = 2 Burpees
3m = 3 Burpees
etc.

Work until you cannot finish the number of Burpees within the minute.

Finisher
Metcon (Time)
For Time
400m KB Litter Carry 53#/35#

Monday CrossFit

Gymnastics
Bar Muscle-ups (EMOM 7m 3 Bar MUs (or variation of) )

Metcon
Metcon (Time)
For Time
200m Run
20 Front Squats 95#/65#
400m Row
40 Back Squats
600m Ski
60 HPS

Monday CrossFit

Gymnastics

Metcon
Metcon (Time)
For Time
200m Run
20 Front Squats 95#/65#
400m Row
40 Back Squats
600m Ski
60 HPS

Weekend Warriors

Metcon (AMRAP – Reps)
Max Reps
5 Swings
+5 Swings after each round
Work until you can’t complete the total reps unbroken.
Metcon (AMRAP – Reps)
10m Clock
5 Power Clean & Jerk 65#/45#
+10/5# every round

Friday CrossFit

Weightlifting
Hang Clean (5, 4, 3, 3, 2)

Gymnastics
Metcon
2 RNFT
15 GHD Sit Ups
1m L Sit or Hang
15 KB Step Ups 35#/28#
15 T2B

Thursday CrossFit

Metcon
Metcon (Time)
For Time
100 KB Swings 53#/35#
100 Jumping Pull Ups
100 SA DB Power Snatch 50#/35#
100 Air Squats
2000m Run, Row or Ski
-partition as needed-

Wednesday CrossFit

Strength
Deadlift (10m to find a heavy single )

Metcon
400m Run (Time)
Max Effort 400m Run

x4
Rest as needed between rounds. Score is total time running.

Tuesday CrossFit

Gymnastics
1m Max Effort HSPU (AMRAP – Reps)
Max HSPU in 1 Minute

x3
Rest as needed between rounds.

Metcon
Metcon (AMRAP – Reps)
7 RFT
10 Back Squats 135#/95#
10 Front Squats
5 HSPU

Monday CrossFit

Weightlifting
Overhead Squat (5 x 10 @60%)

Metcon
Metcon (Distance)
12m Clock
Row for Meters
EMOM – 5 HPS 95#/65#