Category Archives: CrossFit

Thursday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 30
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#

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

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

Badger

Metcon

Friday CrossFit

Weightlifting
Bench Press (4, 4, 4, 4, 4)

Metcon
Metcon (Time)
For Time
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

Wednesday CrossFit

Weightlifting
Split Jerk (3, 3, 3, 2, 2, 1 )

Metcon
Metcon (AMRAP – Reps)
EMOM 7m
10 Deadlifts 225#/175#
Max DUs

Tuesday CrossFit

Metcon
Metcon (AMRAP – Rounds)
Death By Burpee
EMOM 1 Burpee
2m = 2 Burpees
3m = 3 Burpees
etc.

Work until you cannot finish the number of Burpees within the minute.

Finisher
Metcon (Time)
For Time
400m KB Litter Carry 53#/35#

Monday CrossFit

Gymnastics
Bar Muscle-ups (EMOM 7m 3 Bar MUs (or variation of) )

Metcon
Metcon (Time)
For Time
200m Run
20 Front Squats 95#/65#
400m Row
40 Back Squats
600m Ski
60 HPS