Wednesday CrossFit
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Tuesday CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
33 Body Row
33 DB Clean & Jerk 50#/35#
33 DB Swings
33 Push Ups
33 Body Row
33 DB Clean & Jerk 50#/35#
33 DB Swings
33 Push Ups
Monday CrossFit
Snatch Balance (7-7-7-7-7)
1000m Row (Time)
Max Effort 1000m Row
Pull-ups (1m Max Effort )
At least 2 attempts
Metcon (AMRAP – Reps)
1m Max Effort Swing
70#/44#
70#/44#
Happy B-day Lynn!!
Metcon (Time)
For Time
1400m Run Buy-in
140 Hang Cleans 45#/30#
140 Lunges
140 Back Squat
140 Double Unders
140 Push Press
1400m Run Buy-in
140 Hang Cleans 45#/30#
140 Lunges
140 Back Squat
140 Double Unders
140 Push Press
Between the two of them, Lynn and her husband have celebrated a combined 140 years of life!
Grab a partner and chip away!
Grab a partner and chip away!
Friday CrossFit
Shoulder Press (5 x 5 @75%)
BURN
10m Clock
30s Work/30s Rest
Max Effort Strict Press
30#/15#
10m Clock
30s Work/30s Rest
Max Effort Strict Press
30#/15#
Metcon (Distance)
2m Each
Max Distance
Sandbag Carry 150#/100#
Single DB Overhead Lunge 50#/35#
Med Ball Long Jump 20#/14#
30s rest between each movement
Max Distance
Sandbag Carry 150#/100#
Single DB Overhead Lunge 50#/35#
Med Ball Long Jump 20#/14#
30s rest between each movement
Wooden lanes are 32′ each. Keep track of laps and multiply.
Thursday CrossFit
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Wednesday CrossFit
Metcon (AMRAP – Rounds)
AMRAP 4
10 Push Press 95#/65#
10 Pull Ups
rest 2m
AMRAP 4
10 Box Jump Over 24/20
10 Burpees
rest 2m
AMRAP 4
10 DB Snatch 50#/35#
10 Goblet Squat
rest 2m
AMRAP 4
10 Push Ups
20 Double Unders
10 Push Press 95#/65#
10 Pull Ups
rest 2m
AMRAP 4
10 Box Jump Over 24/20
10 Burpees
rest 2m
AMRAP 4
10 DB Snatch 50#/35#
10 Goblet Squat
rest 2m
AMRAP 4
10 Push Ups
20 Double Unders
Tuesday CrossFit
Back Squat (1 x 20)
Taken from the rack.
All 20 must be done before returning barbell to rack.
All 20 must be done before returning barbell to rack.
Metcon (AMRAP – Reps)
Max Effort
Pull Up
Pull Up
Consecutive pull ups. Any type of pull up.
Same type must be used the entire time.
Same type must be used the entire time.
Metcon (AMRAP – Rounds)
Max Effort
Push Up
Push Up
Consecutive. Without leaving the plank. Raising hips to rest is not allowed.
Monday CrossFit
Muscle Clean (5 x 8)
Quality over weight.
Approach this as an accessory movement.
Try to make a relation between the landing of the bar on the front rack and the speed of your elbows.
Approach this as an accessory movement.
Try to make a relation between the landing of the bar on the front rack and the speed of your elbows.
Metcon
2 R-N-FT
20 D/U’s
15 HSPU
20 Pull Ups
15 GHD Sit Ups
20 T2B
20 D/U’s
15 HSPU
20 Pull Ups
15 GHD Sit Ups
20 T2B
Weekend Warriors
Metcon (Time)
For Time
70 Pull Ups
70 Push Ups
70 Pass-back Wall Ball 20#/14#
Partner holds at top of Deadlift 135#/95# during pull up/push up only.
70 Pull Ups
70 Push Ups
70 Pass-back Wall Ball 20#/14#
Partner holds at top of Deadlift 135#/95# during pull up/push up only.
With a partner.
It’s about moving quickly and landing/finishing with a solid shoulder.