CROSSFIT
Monday 10/14
“STRENGTH”
EMOM 10 minutes:
Open/Performance: 3 Push Jerks
Fitness: 3 Push Press
“CONDITIONING”
Open/Performance:
For Time:
33-27-21-15-9 Wall Balls (20/14) (14/12)
66-54-42-30-18 Double Unders
Fitness:
27-21-15-9 Wall Balls (12/8)
54-42-30-18 Single Unders
Tuesday 10/15
“STRENGTH”
Back Squat
Every 2:30
4 x 3 @ 82.5%
1 x 3+ @ 82.5%
“CONDITIONING”
Open/Performance:
3 Rounds for Time:
12 Pull-ups
21 Kettlebell Swings (53/35)
400m Run
Fitness:
3 Rounds for Time:
12 Assisted Pull-ups
21 Kettlebell Swings (35/25)
200m Run
Wednesday 10/16
Teams of 2. Trade Every 1:00.
AMRAP 20 minutes:
50/30 Calorie Row
25 Deadlifts (135/95) (115/75) (95/65)
25 Hang Power Cleans
25 Shoulder to Overheads
25 Box Jump Overs (24/20) (20/16)
Thursday 10/17
“CONDITIONING”
In 15 minutes @ an easy pace:
300m Run
20ft. Handstand Walk -or- 2 Wall Walks
350m Row
3 x Bear Complex
1 x Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + BtN Push Press
“CONDITIONING”
Spend 10 minutes working on one or a mix of the following:
Double Unders
Ring/Bar Muscle-Ups
Strict Handstand Push-ups
C2B Pull-ups
Friday 10/18
Open 20.2
BOOTCAMP
Monday 10/14
AMRAP 15 minutes:
33-27-21-15-9
Calorie Row
Box Jump Overs
– with time remaining:
AMRAP Calorie Row
REST 5:00
AMRAP 10 minutes:
5 Push-ups
10 Lunge Steps
15 Abmat Sit-ups
Tuesday 10/15
4 Sets:
AMRAP 3 minutes:
20/15 Calorie Bike
– with time remaining, AMRAP:
5 Barbell or Ring Rows
7 Kettlebell Swings
9 Air Squats
REST 3:00
3 Sets:
400m Run
100m Walk Rest
Thursday 10/17
3 Sets:
1:00 Max Rep Wall Balls
1:00 Max Rep Box Jumps
1:00 Max Rep DB Push Press
1:00 Max Rep Double Unders
1:00 Max Rep Burpees
REST 1:00
REST 5:00
AMRAP 7 minutes:
25 Abmat Sit-ups
15 Supermans
5 Hanging Knee Raises
Friday 10/18
Bootcamp 20.2
