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Thursday CrossFit

Metcon
Metcon
EMOM x 9 MINUTES
MIN 1 – 10 Supinated Ring Rows
MIN 2 – 10 Diamond Push-ups
MIN 3 – :45 Plank
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
200m Run
20 Sit-ups
200m/150m Row
10 Slam Balls

Thursday BURN

Metcon (AMRAP – Reps)
2m Each Max Effort
Row for Cal
T2B
Sit Ups
Step Ups 20#/10#
Goblet Squat
x3

Thursday CrossFit

Strength
Deadlift (10-8-6-4-2)
Rest 1:30 between sets.
Metcon (AMRAP – Reps)
EMO2M 18
10 Deadlift 225#/155#
10 Swing 70#/44#
Max Burpee

Finisher
Metcon
4 Sets

10 Box Dips
12 Single Arm Tricep Ext (6 each arm)

Only resting in transition

Wednesday BURN

Metcon (Distance)
8m Row for Meters
2m Slam Ball Burpees
8m Run for Meters
2m Jumping Squats
8m Row for Meters
2m Rope Skips

Wednesday CrossFit

Metcon
Metcon (AMRAP – Reps)
AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES
Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES
Double Unders

*Everytime you break (or miss!) 1 Burpee

AMRAP x 4 MINUTES
Max Cal Row

Finisher

Metcon
FOR QUALITY
3:00 Max Ring Plank

-Rest 1:00-

FOR QUALITY
3:00 Max Goblet Wall Sit (53/35)

*In the 3:00 periods, work for as long as you can. Clock is running throughout. If you break, rest briefly then go back into the hold.

Wall sit you should be just below parallel

Monday BURN

Metcon (Time)
3 RFT
1500m Row
50 Jumping Squats
50 Russian Twists 14#/10#

Tuesday CrossFit

Front Squat (5 x 5 @70-75%)
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*

*GHDSU Optional

Score is total front squats. Goal is 30+

Monday CrossFit

Strength
Metcon (Weight)
3 Sets
8/8 Single Arm Half Kneeling KB Press
12 KB Bent Over Row

Metcon
Metcon (Time)
FOR TIME

30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)

*10 Toe 2 Bar after every full set

-14:00 Cap-

Weightlifting
Snatch Balance (3×5 )
Keep loading moderate. Focus on position, control, and speed.

Monday BURN

Weekend Warriors

5k Row (Time)
Max Effort 5k Row