CROSSFIT
Monday 8/19
“STRENGTH”
Every 3:00:
Back Squat, 5×8 @ 65%
“CONDITIONING”
For Time:
25 cal Bike
10 BBJO
20 cal Bike
15 BBJO
15 cal Bike
20 BBJO
10 cal Bike
25 BBJO
Tuesday 8/20
“STRENGTH”
Every 3:00:
Shoulder Press, 5×8 @ 65%
“CONDITIONING”
3 Rounds for Time:
Row 500
10 C&J @ Whatever weight you used last time we did Grace
Wednesday 8/21
“CONDITIONING”
Cindy on the Go (partner WOD, Open is Syncro, Fitness is just run together
AMRAP 25
Run 400m
1 round Cindy
Run 400m
2 rounds Cindy
Run 400m
3 rounds Cindy
Run 400m
4 rounds Cindy
…
Thursday 8/22
“STRENGTH”
Every 3:00:
Deadlift, 5×8 @ 65%
“CONDITIONING”
For Time:
Run 200m
15 Burpees
20 Thrusters 95/65
25 KBS 70/53
Rest 1 min
Run 200m
15 Burpees
20 Thrusters 95/65
Rest 1 min
Run 200m
15 Burpees
Rest 1 min
Run 200m
(20-minute cap)
Friday 8/23
Open 16.3
BOOTCAMP
Tuesday 8/20
Teams of 2. Trade Reps as needed.
AMRAP 5 minutes:
50/40 Calorie Bike
– with remaining time, AMRAP:
10 Kettlebell Swings
10 Box Jump Overs
REST 3:00
AMRAP 10 minutes:
75/50
– with remaining time, AMRAP:
20 Kettlebell Swings
20 Box Jump Overs
REST 3:00
AMRAP 15 minutes:
100/75 Calorie Bike
– with remaining time, AMRAP:
30 Kettlebell Swings
30 Box Jump Overs
Thursday 8/22
3 Rounds Each For Time:
50 Wall Balls
500m Row
REST 5:00
+
AMRAP 8 minutes:
10/10 Kneeling SA DB Press
30 Med Ball Russian Twists
:20 Bottom of Push-up Hold
Friday 8/23
Tabata Each Movement:
DB Deadlifts
DB Renegade Row (Row, Row, Push-up)
DB Push Press
Burpee Box Jump Overs
+
10 Sets:
:20 Max Calorie Bike
:40 REST
