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

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WODS 1/13

CROSSFIT Monday 1/13 “CONDITIONING” Rogue WOD #1 Open: AMRAP 10 minutes: 1k Row 75 Thrusters (75/55) Performance: AMRAP 10 minutes:

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WODS 1/6

CROSSFIT Monday 1/6 “CONDITIONING” Open/Performance: AMRAP 8 minutes: 8 Bar Facing Burpees 8 Calorie Bike 8 Wall Balls (20/14) (14/12)

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WODS 12/30

CROSSFIT Monday 12/30 “STRENGTH” 3 x 3.3.3 Back Squats @ 20X1, rest 10, rest 2:00 “CONDITIONING” Open: AMRAP 7 minutes

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WODS 12/23

CROSSFIT Monday 12/23 “STRENGTH” EMOM 1:30 x 4 Sets each, alternate between: 6 Front Squats @ 30X1 30 Walking Lunge

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WODS 12/16

CROSSFIT Monday 12/16 “STRENGTH” EMOM 8 minutes: 1 Squat Clean Thruster + 1 Thruster “CONDITIONING” Benchmark: Daniel Open: For Time:

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WODS 12/2

CROSSFIT Monday 12/2 Bring a Buddy Day Teams of 2. Trade Reps as Needed. Run together. AMRAP 25 minutes: 200m

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