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CROSSFIT Monday 12/7 “STRENGTH” IN 15:00 5-5-5-5-5 Deadlifts “CONDITIONING” 30-20-10 Front Rack Lunge Lateral Burpee over Barbell GOLD = 135/85 SILVER = 95/65 BRONZE =
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
Monday 9/13 “Strength” Snatch 3×1 @ 90-95% In 15:00 “Conditioning” “Tabata Something Else” Pull-Ups Push-ups Sit-ups Air Squats *Complete a
Monday 8/30 “Strength” Jerk 4×3 @ 80% 15:00 Clock *Pause in the catch position for each rep “Conditioning” “Mary” 20
Monday 8/23 “Strength” Below Knee Hang Snatch 4×3 @ 70-75% 15:00 Clock “Conditioning” 5 sets Min 1: 15 Box Jumps
Monday 8/16 “Strength” Jerk Balance 5×5 @ 45-50%+ 15:00 Clock “Conditioning” 12 AMRAP 5 Curtis P’s (95/65) 10 Lateral Burpees
Monday 8/9 “Strength” 15:00 Clock Halting Snatch Deadlift 5×5 @ 75% 1RM Snatch :02 Pause at Knee :02 Pause at
Monday 7/26 “Strength” E2MOM x 4 2 Power Snatch + 1 Full Snatch 80-85% (spend 8-10 min warming up to
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