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CROSSFIT Monday 11/30 “STRENGTH” In 7 min: 3RM Push Jerk – Rest 3 – In 5 miN: 1RM Split Jerk “CONDITIONING” 10 x 1-minute AMRAPs
CROSSFIT Monday 11/23 “STRENGTH” EMOM 10 Minutes: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Split Jerk – Rest 3:00 – “CONDITIONING” Open
CROSSFIT Monday 11/15 “STRENGTH” In 15min 10-9-8-7-6-5-4-3-2-1 reps of: Strict Pull-ups Romanian Deadlifts (135/85) “CONDITIONING” 5 rounds 15 Burpees 2 Thrusters (135/85) 1 Snatch (135/85)
CROSSFIT Monday 11/9 Every 2:00 x 5 Sets: 3 Push Jerks 3 Tall Box Jumps – Rest 3 – Every 3:00 x 3 Sets: 10
CROSSFIT Monday 11/2 “STRENGTH” In 10 minutes: 5 Front Squats 7 Back Squats – Rest 3 – E3MOMx3 @90% 5 Front Squats 7 Back Squats
CROSSFIT Monday 10/26 In 12 Minutes: 10-6-4-10 Bench Press “CONDITIONING” “Gold” 100 Rounds for Time: 1 Power Clean (145/95) 1 Burpee Pull-up “Silver” 75 Rounds
CROSSFIT Monday 10/19 “STRENGTH” Every 2:00 x 5 Sets: 5 Hang Power Cleans – Rest 3:00 – Every 3:00 x 3 Sets: 10 Front Rack
CROSSFIT Monday 10/12 “CONDITIONING” 5 Sets: AMRAP 6 minutes: 1k/800m Row – with time remaining, AMRAP: 3 Push Press (135/95) 6 Pull-ups 9 Burpees (No
CROSSFIT Monday 10/5 “PRIMER” 3 Sets of :45 on/:15 off: HS Hold Power Clean Knee to Elbow (sets of 2) Barbell Good Morning “CONDITIONING” 2
CROSSFIT Monday 9/28 “STRENGTH” In 10 minutes: Build to a moderate 3-rep Thruster “CONDITIONING” Benchmark: 19.5 For Time: 33-27-21-15-9 Thruster (95/65) C2B Pull-ups (Time Cap:
Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00
Monday 6/7 “STRENGTH” Every 2:00 x 5 Sets: 3 Pause Front Squats @23X1 “CONDITIONING” For Time: 30-20-10 Calorie Row Wall
Monday 5/31 MURPH Option 2: 800m Run 50 Pull-ups 100 Push-Ups 150 Air Squats 800m Run Partner Option: Rx’d or
Monday 5/24 “STRENGTH” In 15:00: 1RM Back Squat “CONDITIONING” “Grace” 30 Clean and Jerks “Gold” – 135/85 “Silver” – 95/65
CROSSFIT Monday 5/17 “GYMNASTICS” EMOM 9 minutes: 1st Minute: 5 HSPU -or- Progressions 2nd Minute: 5 Candlestick Roll-ups 3rd Minute:
Monday 4/26 “STRENGTH” Every 90s x 6 1- Back Squat 65% x 5 75% x 5 85% x 5+ (go
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