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Weekend Warriors

Metcon
Metcon (Time)
100 Each for Time
Hang Power Clean 75#/45#
Pull Ups
Front Squat
Double Unders
Thruster
Sit Ups

Partner optional with 200 Reps for each movement. 1 partner works at a time. Partition as needed.
30 Time Cap

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

20m Time Cap

Thursday BURN

US Army Run (Time)
For Time
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

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#

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

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

Tuesday BURN

Metcon (Time)
2 RFT
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

RX+
135#/95#
70#/44#
C2B Pull Ups

Monday BURN

Metcon (Time)
AMRAP 30
500m Row – Rest Row Time