Weekend Warriors
Metcon
Metcon (Time)
100 Each for Time
Hang Power Clean 75#/45#
Pull Ups
Front Squat
Double Unders
Thruster
Sit Ups
Hang Power Clean 75#/45#
Pull Ups
Front Squat
Double Unders
Thruster
Sit Ups
Friday BURN
Metcon (AMRAP – Reps)
Tabata Abs
2k Row (Time)
Max Effort 2k Row
Friday CrossFit
Metcon (Time)
7 RFT
7 Push Ups
12 SA ALT DB Snatch (Full Squat) 35#/20#
17 Squats
19 Swings (w/ DB)
22 Lunges
8 Goblet Squat
7 Push Ups
12 SA ALT DB Snatch (Full Squat) 35#/20#
17 Squats
19 Swings (w/ DB)
22 Lunges
8 Goblet Squat
20m Time Cap
Thursday BURN
US Army Run (Time)
For Time
2 Mile Run
2 Mile Run
Metcon (AMRAP – Rounds and Reps)
30m Clock starts when you begin Run.
With remaining time after 2 Mile Run:
AMRAP
25 SA KB Push Press
25 SA KB Swing
25 SA KB OH Lunge
25 SA KB Front Squat
With remaining time after 2 Mile Run:
AMRAP
25 SA KB Push Press
25 SA KB Swing
25 SA KB OH Lunge
25 SA KB Front Squat
Have enough weight to challenge your upright torso position, but allows you to move steadily.
Thursday CrossFit
Strength
Overhead Squat (10, 10, 10, 10)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
Wednesday BURN
Metcon (AMRAP – Reps)
6m Clock
800m Run
Max Sit Ups
12m Clock
1600m Run
Max Russian Twists
6m Clock
800m Run
Max Wall Ball
800m Run
Max Sit Ups
12m Clock
1600m Run
Max Russian Twists
6m Clock
800m Run
Max Wall Ball
Wednesday CrossFit
Weightlifting
Deadlift (5 x 5 @70 – 75%)
Metcon
Metcon (AMRAP – Reps)
10m Clock
5 Power Clean & Jerks 75#/30#
+10#/5# After Each Set
5 Power Clean & Jerks 75#/30#
+10#/5# After Each Set
Tuesday BURN
Metcon (Time)
2 RFT
30 1-Legged KB Deadlift
60 Swings
90 Rope Skips
60 Goblet Squats
30 Burpee Over KB
30 1-Legged KB Deadlift
60 Swings
90 Rope Skips
60 Goblet Squats
30 Burpee Over KB
Don’t rush through the KB movements. Try to maintain solid contact to the ground with your feet.
Tuesday CrossFit
Metcon (Time)
8 RFT
4 Burpees
6 Push Press 95#/65#
8 Swings 53#/28#
10 Pull Ups
4 Burpees
6 Push Press 95#/65#
8 Swings 53#/28#
10 Pull Ups
RX+
135#/95#
70#/44#
C2B Pull Ups
135#/95#
70#/44#
C2B Pull Ups
Monday BURN
Metcon (Time)
AMRAP 30
500m Row – Rest Row Time
500m Row – Rest Row Time
30 Time Cap