CROSSFIT
Monday 10/7
Bring a Buddy Day
“STRENGTH”
Back Squats
Every 3:00:
4 x 3 @ 75%
1 x Max Reps @ 75%
(2-3 reps shy of failure)
“CONDITIONING”
Bring a Buddy Day
Teams of 2. Trade Reps. Run together.
Open/Performance:
AMRAP 15 minutes:
300m Run
20 Burpee Box Jump Overs (24/20)
20 C2B Pull-ups
Fitness:
AMRAP 15 minutes:
200m Run
14 Burpee Box Jump Overs (16/12)
14 Assisted Pull-ups
Tuesday 10/8
“STRENGTH”
Power Clean
Every 2:00 x 5 Sets:
Build to a heavy set of 5 adding weight each set
“CONDITIONING”
Open/Performance:
AMRAP 12 minutes:
3 Power Cleans (115/75) (95/65)
6 Front Squats
9 S2O
30 Double Unders
Fitness:
AMRAP 12 minutes:
3 Hang Power Cleans (675/45)
6 Front Squats
9 Push Press
60 Single Unders
Wednesday 10/9
“CONDITIONING”
Teams of 2. Trade Reps. Run together.
Open/Performance:
AMRAP 20 minutes:
400m Run
50 Bench Press (135/85) (115/75)
50 KBS (53/35)
400m Run
50 KB Lunge Steps (53/35)
50 Deadlifts (135/95) (115/75)
Fitness:
300m Run
30 Bench Press (95/65)
30 KBS (35/25)
300m Run
30 KB Walking Lunge Steps (35/25)
30 Deadlifts (95/65)
Thursday 10/10
“CONDITIONING”
For 20 minutes @ easy pace:
500m Row
14 (7/7) Single Arm DB Snatch
10 (5/5) Alt. Pistols
20ft. Handstand Walk -or- 3 Wall Walks
1k Bike
“MOBILITY”
2:00 Pigeon/side
1:00 Banded Shoulder Stretch/side
2:00 Dragon/side
Friday 10/11
Open 20.1
BOOTCAMP
Monday 10/7
Bring a Buddy Day
Teams of 2. Trade Reps. Run Together.
AMRAP 20 minutes:
200m Run
20 KBS
20 Box Jumps
400m Run
40 DB Thrusters
40 Abmat Sit-ups
REST 5:00
EMOM 10 minutes:
O: 12 Supine Body Rows
E: 2/2 Turkish Get-Ups
Tuesday 10/8
5 Sets of 3:00 on/1:00 off:
10 DB Deadlifts
10 DB Push Press
– with remaining time, Max Meter Row
REST 5:00
3 Sets:
200m Run @ 90%
200m Recover Walk
Thursday 10/10
Teams of 2. Trade Reps.
AMRAP 10 minutes:
800m Relay Run (4 x 200m)
30 KBS
30 Burpees
REST 5:00
AMRAP 10 minutes:
400 Single Unders (4 x 100)
30 KB Front Squats
30 Box Jump Overs
Friday 10/11
Bootcamp Open 20.1
