CROSSFIT
Monday 10/28
“STRENGTH”
In 10 minutes, build to a heavy 10-rep Push Press.
– Then Perform:
10 @ 90% from above
10 @ 80% from above
“CONDITIONING”
Open:
3 Rounds for Time:
15 Squat Clean Thrusters (95/65)
400m Run
15 C2B Pull-ups
Performance:
3 Rounds for Time:
15 Squat Clean Thrusters (75/55)
400m Run
15 Pull-ups -or- 10 C2B Pull-ups
Core:
3 Rounds for Time:
15 Thrusters (65/45)
300m Run
15 Assisted Pull-ups
Tuesday 10/29
“STRENGTH”
In 10 minutes, build to a heavy 5-rep Front Squat
– Then Perform:
3 x 3 @ 100% from above
“CONDITIONING”
Open:
AMRAP 10 minutes:
60 Bar Facing Burpees
30 Overhead Squats (115/75)
15 SDHP (115/75)
Performance:
AMRAP 10 minutes:
60 Bar Facing Burpees
30 Overhead Squats (75/55)
15 SDHP (75/55)
Fitness:
AMRAP 10 minutes:
40 Bar Facing Burpees
20 Overhead Squats
10 SDHP (45/35)
Wednesday 10/30
“CONDITIONING”
Teams of 2. Trade Rounds.
AMRAP 10 minutes:
30 Double Unders
15 Power Snatch (75/55)
REST 3:00
AMRAP 12 minutes:
20 Kettlebell Swings (53/35)
15/12 Calorie Row
Thursday 10/31
“CONDITIONING”
AMRAP 7 minutes:
10/7 Calorie Bike
10 Air Squats
2 Bar Muscle-Ups
REST 2:00
AMRAP 7 minutes:
200m Run
10 Push-ups
2 Ring Muscle-Ups
REST 2:00
AMRAP 7 minutes:
10/7 Calorie Bike
10 V-Ups
6 Alt. DB Snatches
Friday 11/1
Open 20.4
BOOTCAMP
Monday 10/28
Every 2:00 x 5 Sets each, alternate between:
200m Run
10 Burpee Box Jump Overs
+
AMRAP 5 minutes:
Max Rep Abmat Sit-ups
Tuesday 10/29
4 Sets:
AMRAP 4 minutes:
20/15 Calorie Row
15 DB Thrusters
30 Double Unders -or- 50 Single Unders
REST 2:00
REST 5:00
Tabata Calorie Bike
Thursday 10/31
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunges
50 DB Push Press
50 Supermans
50 Wall Balls
50 Burpees
50 Double or Single Unders
(Time Cap: 30 minutes)
Friday 11/1
Open 20.4