Monday CrossFit
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
400m Run
Max Rep Pull-ups
Weekend Warriors
Metcon
John Wirka (Time)
7 RFT
15 Pull Ups
8 Deadlifts 225#/155#
25 4-count Flutter Kicks
25m Walking Lunge
15 Pull Ups
8 Deadlifts 225#/155#
25 4-count Flutter Kicks
25m Walking Lunge
Friday CrossFit
Gymnastics
Muscle-ups (Ring MU Progression (practice) )
Metcon
Metcon (Time)
5 RFT
50 DUs
5 Ring MUs
10 Goblet Squats 53#/35#
15 Push Ups
20 SA KB OH Lunge
50 DUs
5 Ring MUs
10 Goblet Squats 53#/35#
15 Push Ups
20 SA KB OH Lunge
Thursday CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
500m Row
12 DB Thrusters 35#/20#
24 Box Jump 24/20
36 Sit Ups
500m Row
12 DB Thrusters 35#/20#
24 Box Jump 24/20
36 Sit Ups
Wednesday CrossFit
Weightlifting
Deadlift (5, 4, 3, 2, 1)
Metcon
Metcon (Time)
For Time
300 DUs (500 singles)
EMOM 5 Front Squats 115#/85#
300 DUs (500 singles)
EMOM 5 Front Squats 115#/85#
10m Time Cap
Tuesday CrossFit
Gymnastics
L-Sit (Max Effort Hold x5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
400m Run
21 Swings 53#/44#
11 T2B
400m Run
21 Swings 53#/44#
11 T2B
Monday CrossFit
Weightlifting
Clean and Jerk (4, 4, 3, 3, 2, 2)
Metcon
Metcon (Time)
3 RFT
300m Row
22 Pull Ups
33 Air Squats
300m Row
22 Pull Ups
33 Air Squats
Badger
Metcon
Friday CrossFit
Weightlifting
Bench Press (4, 4, 4, 4, 4)
Metcon
Metcon (Time)
For Time
100 Heavy Swings
100 Heavy Swings
5m Time Cap
Finisher
Push-ups (Tabata )
Thursday CrossFit
Gymnastics
GHD Sit-ups (Practice – Tabata or EMOM Variation )
Metcon
800m Row (Time)
Max Effort 800m Row
x5
Rest as Needed between Rounds
Rest as Needed between Rounds