CROSSFIT
Monday 10/21
“STRENGTH”
Back Squat
In 10 minutes complete:
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
Max Effort @ 90%
“CONDITIONING”
Open:
5 Sets:
AMRAP 3 minutes:
5 Power Cleans (135/95)
10 Box Jumps (24/20)
5 Strict HSPU
REST 1:00
Performance:
5 Sets:
AMRAP 3 minutes:
5 Power Cleans (115/75)
10 Box Jumps (20/16)
3 Strict HSPU -or- 5 Kipping HSPU
REST 1:00
Fitness:
5 Sets:
AMRAP 3 minutes:
5 Power Cleans (65/45)
10 Box Jumps (20/16)
5 Assisted HSPU -or- DB Shoulder Presses
REST 1:00
Tuesday 10/22
“STRENGTH”
In 12 minutes:
800m Run (600m)
– with time remaining:
Find a 3RM Bench Press
“CONDITIONING”
Open:
For Time:
60 Wall Balls (20/14)
50 KBS (53/35)
40 Deadlifts (155/105)
30 Toes to Bar
20 Shoulder to Overhead (155/105)
Performance:
For Time:
60 Wall Balls (14/12)
50 KBS (53/35)
40 Deadlifts (115/75)
30 Toes to Bar
20 Shoulder to Overheads (115/75)
Fitness:
50 Wall Balls (12/8)
40 KBS (35/25)
30 Deadlifts (95/65)
20 Hanging Knee Raises
10 Push Press (95/65)
Wednesday 10/23
“CONDITIONING”
Teams of 2. You go – I go per movement.
AMRAP 10 minutes:
2-4-6-8-10..etc.
Front Squat (95/65) (75/55) (65/45)
Bar Facing Burpees
REST 5:00
AMRAP 10 minutes:
2-4-6-8-10..etc.
Overhead Squat (95/65) (75/55) (65/45)
Box Jump Over (24/20) (20/16)
Thursday 10/24
“CONDITIONING”
AMRAP 8 minutes:
250m Row
20′ HS Walk
REST 3:00
AMRAP 8 minutes:
200m Run
1-2 Bar Muscle Ups
REST 3:00
AMRAP 8 minutes:
250m Row
10 (5/5) SA DB Snatch
“CONDITIONING”
Spend 5-10 minutes working on one of the following:
C2B Pull-ups
Strict/Kipping HSPU
Pistols
Friday 10/25
Open 20.3
BOOTCAMP
Monday 10/21
AMRAP 20 minutes:
1k/750m Row
15 Burpees Over Erg
15 DB Push Press
15 DB Squat
REST 5:00
Tabata Mash
Abmat Sit-ups
Plank
Tuesday 10/22
5 Sets:
AMRAP 3 minutes:
200m Run
Max Calorie Bike
REST 1:00
REST 3:00
5 Sets:
AMRAP 3 minutes:
200m Run
Max Calorie Row
REST 1:00
REST 3:00
5 x :20 on/:40 off:
Hanging Knee Raises
Thursday 10/24
Teams of 2. Trade Reps as Needed. Run Together.
AMRAP 25 minutes:
800m Run
50 DB Thrusters
50 Box Jumps
400m Run
50 DB Deadlifts
50 Mountain Climbers
Friday 10/25
Bootcamp 20.3