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CROSSFIT Monday 9/21 “GYMNASTICS” EMOM 8 minutes: 1st Minute: HS Hold + Free Standing Practice 2nd Minute: Candlestick Roll-ups 3rd Minute: Strict T2B “CONDITIONING” 3
CROSSFIT Monday 9/14 “GYMNASTICS” EMOM 9 minutes: 1st Minute: Max HS Hold (Cap: 45s) 2nd Minute: Hollow Body Rocks 3rd Minute: 3 x 5 Arch/Hollow
CROSSFIT Monday 9/7 Benchmark: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-Mile Run Scaled: 800m Run 50 Pull-ups 100 Push-ups 150
CROSSFIT Monday 8/24 “CONDITIONING” 4 Sets: 1:00 ME Strict Pull-ups 500m Row 1:00 ME HSPU 500m Row 1:00 ME Sets 3 BMU + 20 DU
CROSSFIT Monday 8/17 Build to a touch set in 10 minutes of: 3 TnG Squat Clean + Split Jerk + 2 Sets: AMRAP 5 minutes
CROSSFIT Monday 8/10 In 10 minutes: Build to a heavy 3-rep Thruster + For Time: 1k Row 21 Thrusters (95/65) 21 Pull-ups 750m Row 15
CROSSFIT Monday 8/3 EMOM 6 3 Hanging Power Snatches (not TnG) REST 3-5 minutes EMOM 6 minutes 10 Toes to Bar + 3 Sets: AMRAP
CROSSFIT Monday 7/27 In 12 minutes: Build to a max Front Squat + AMRAP 8 minutes 3.6.9.12…etc Thrusters (95/65) Pull-ups Tuesday 7/28 AMRAP 2 minutes:
CROSSFIT Monday 7/20 In 10 minutes: Build to a heavy 3-rep Back Squat REST 5:00 1-10 C2B Pull-ups (must come off the bar after each
CROSSFIT Monday 7/13 Every 2:00 x 3 Sets: 3.3.3 Back Squats, rest :15 b/t clusters REST 5:00 EMOM 6 minutes 1 Strict Pull-up 1 Kipping
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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