CROSSFIT
Monday 1/25
“OPEN PREP”
EMOM x 10 minutes:
10 Bar Facing Burpees
– R5 –
5 Sets of :30 on/:30 off:
Thrusters (95/65lbs)
“CONDITIONING”
30-20-10
Overhead Lunge
.9/7/5
Bar Muscle-Up
“Gold” 95/65
“Silver” 75/55
“Bronze” 65/45
Tuesday 1/26
“CONDITIONING”
For Time:
30-20-10
Wall Balls
Hang Power Clean
-R2-
For Time:
21-15-9
Push Jerks
T2B
-R2-
For Time:
9-7-5 Clean & Jerks
150-100-50 DU
“Gold” – 135 / 95
“Silver” – 95 / 65
“Bronze” – 65 / 45
Wednesday 1/27
“CONDITIONING”
In 10:00:
Row 1250/1000m
Find a 4RM Front Squat
– R3 –
For Time:
500m Row
10 Deadlifts
500m Row
– R3 –
For Time:
30 C2B Pull-ups
35/25 Cal Row
“Gold” – 245/175
“Silver” – 185/155
“Bronze” – 135/85
Thursday 1/28
“OPEN PREP”
5 Sets:
25 Box Jump Overs
Rest 1:00
– R5 –
5 Sets of :30 on/ :30 off:
Strict HSPU
“CONDITIONING”
For time:
25-20-15 reps, 1/3 bodyweight Power Snatch
Notes:
1) Note time to completion for all three sets.
2) No rest during the set.
3) “Touch and go” on the ground.
4) rest as needed b/t sets
Friday 1/29
“STRENGTH”
In 30 minutes:
CrossFit Total 2
1rm Clean
1rm Bench Press
1rm Overhead Squat
Saturday 1/30
CF Endurance: TBD
CF Community: TBD
BOOTCAMP
Monday 1/25
“CONDITIONING”
EMOM 20 minutes:
1st Minute: 15/12 Calorie Bike
2nd Minute: 15 Kettlebell Swings
3rd Minute: 75 Single Unders
4th Minute: 10 Burpees
“CONDITIONING”
AMRAP 8 minutes:
30 Russian Twists
15 Abmat Sit-ups
8 Hanging Knee Raises
Tuesday 1/26
“CONDITIONING”
4 Sets:
AMRAP 8 minutes:
600m Run
– with time remaining, AMRAP:
9 DB Push Press
7 Box Jump Overs
5 DB Squats
REST 3:00
Wednesday 1/27
“CONDITIONING”
Teams of 2. Trade Every 2:00
AMRAP 30 minutes:
1k Row
30 Walking Lunges
20 Push-ups
10 DB Squat Clean Thrusters
Thursday 1/28
“CONDITIONING”
7 Sets:
3:00 Row for Max Meters
2:00 Active Rest
Active Rest:
AMRAP @ easy pace:
10 Dbl. DB Box Step-Ups
5 Burpees