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