CROSSFIT

Monday

“STRENGTH”

4 Sets:
8/8 Front Rack Box Step Ups
Rest :30
12 RDLs
Rest 2:00

“CONDITIONING”

OPEN
21-15-9
Front Squat (185/125)
Bar Facing Burpee

PERFORMANCE
21-15-9
Front Squat (155/105)
Bar Facing Burpee

FITNESS
15-12-9
Front Squat (95/65)
Burpee

Tuesday

“STRENGTH”

EMOMx16
Alternate
1- 15 Bent Over Rows
2- 15 Face Pulls
3- 15 Banded Low Rows
4- REST

“CONDITIONING”

OPEN
AMRAP14
50 DU
10 Pull Ups
10 Box Jumps (30/24)
5 Strict HSPU

PERFORMANCE
AMRAP14
35 DU
10 Pull Ups
10 Box Jumps (20/16)
5 Kipping HSPU

FITNESS
AMRAP14
100 SU
10 Assisted Pull Ups
10 Box Jumps (16/12)
10 Seated Shoulder Press

Wednesday

“CONDITIONING”

OPEN
Teams of 2 “You Go, I Go”

AMRAP 6
MAX Rep Bench Press (225/125)

REST 2:00

5RFT
150m Run
300/250m Row
15/10cal Bike

PERFORMANCE
Teams of 2 “You Go, I Go”

AMRAP 6
MAX Rep Bench Press (135/85)

REST 2:00

5RFT
150m Run
300/250m Row
15/10cal Bike

FITNESS
Teams of 2 “You Go, I Go”

AMRAP 6
MAX Rep Bench Press (95/65)

REST 2:00

5RFT
150m Run
300/250m Row
15/10cal Bike

Thursday

“STRENGTH”

5 Sets:
30sec Dual KB Rack Wall Sit
Rest 15sec
10 Dual KB Walking Lunges
10 Dual KB Rack Squats
Rest 2:00

“CONDITIONING”

OPEN
For Time:
45 Deadlifts (115/75)
30 T2B
15 Power Snatch (115/75)

PERFORMANCE
For Time:
45 Deadlifts (95/65)
30 HKR
15 Power Snatch (95/65)

FITNESS
For Time:
45 Deadlifts (65/45)
30 Sit Ups
15 KBS (44/25)

Friday

“CONDITIONING”

OPEN
AMRAP25
50 HR Pushups
35/20cal Row
50 Wall Balls
400m Run

PERFORMANCE
AMRAP25
50 Pushups
35/20cal Row
50 Wall Balls
400m Run

FITNESS
35 Pushups
25/15cal Row
35 Wall Balls
300m Run

“STRENGTH”

In 6:00
Find a 3RM Hang Clean and Jerk

BOOTCAMP

Monday

EMOMx10
1- :30 Bike
2- 14 ALt. Box step ups (35/20)

REST 2:00

EMOMx10
1- :30 Row
2- 15 DB deadlifts

REST 2:00

EMOMx10
1- 10 Burpees
2- 15 Sit Ups

Tuesday

3 sets;
10/10 3point rows
Rest :30
10/10 single arm dB upright row
Rest 1:00

10 RFT;
15 SU
15 DB Push Press
15 SU
15 Plate G2O

Thursday

5 Sets:
AMRAP5
10 DB Walking Lunges
10 DB Curl to Press
20/15 cal Bike
REST 2:00

Friday

AMRAP 22
800m Run
40 Box Jumps
400m Run
60 Air Squats
200m Run
10 Burpees

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