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CROSSFIT Monday 9/23 “STRENGTH” Back Squat Every 3:00: 5 x 65% 5 @ 72.5% 2 x 5 @ 77.5% 5+ @ 77.5% (1-2 reps in
CROSSFIT Monday 9/16 “STRENGTH” Shoulder Press Every 3:00 4 x 5 @ 70% 1 x 5+ @ 70% (Leave 2-3 reps in the tank) “CONDITIONING”
CROSSFIT Monday 9/9 “STRENGTH” Back Squat In 8:00 complete: 5 @ 40% 5 @ 50% 5 @ 60% “CONDITIONING” Benchmark: Open 13.4 Open: AMRAP 7
CROSSFIT Monday 9/2 “CONDITIONING” Team Riley Open/Performance: 1.5 Mile Run 150 Burpees 1.5 Mile Run Fitness: 1 Mile Run 100 Burpees 1 Mile Run *Run
CROSSFIT Monday 8/26 “STRENGTH” Back Squat Every 3:00: 3 @ 60% 3 @ 67.5% 2 x 8 @ 72.5% 8+ @ 67.5% (1-2 left in
CROSSFIT Monday 8/19 “STRENGTH” Every 3:00: Back Squat, 5×8 @ 65% “CONDITIONING” For Time: 25 cal Bike 10 BBJO 20 cal Bike 15 BBJO 15
CROSSFIT Monday 8/12 “STRENGTH” Shoulder Press Every 2:00 40% x 5 50% x 5 605 x 5 “CONDITIONING” Open/Performance/Core AMRAP 5 minutes: 7 Thrusters (95/65)
CROSSFIT Monday 7/15 “STRENGTH” In 20 minutes, establish a 1 rep max of Clean and Jerk and Snatch “CONDITIONING” Open AMRAP 12 minutes 24 Double
CrossFit Monday 7/22 “STRENGTH” Back Squats Every 3:00: 4 x 10 @ 60% 1 x 10+ @ 60% *Leave 2-3 reps in the tank on
CROSSFIT Monday 9/23 “STRENGTH” Back Squat Every 3:00: 5 x 65% 5 @ 72.5% 2 x 5 @ 77.5% 5+
CROSSFIT Monday 9/16 “STRENGTH” Shoulder Press Every 3:00 4 x 5 @ 70% 1 x 5+ @ 70% (Leave 2-3
CROSSFIT Monday 9/9 “STRENGTH” Back Squat In 8:00 complete: 5 @ 40% 5 @ 50% 5 @ 60% “CONDITIONING” Benchmark:
CROSSFIT Monday 9/2 “CONDITIONING” Team Riley Open/Performance: 1.5 Mile Run 150 Burpees 1.5 Mile Run Fitness: 1 Mile Run 100
CROSSFIT Monday 8/26 “STRENGTH” Back Squat Every 3:00: 3 @ 60% 3 @ 67.5% 2 x 8 @ 72.5% 8+
CROSSFIT Monday 8/19 “STRENGTH” Every 3:00: Back Squat, 5×8 @ 65% “CONDITIONING” For Time: 25 cal Bike 10 BBJO 20
