CROSSFIT
Monday 8/26
“STRENGTH”
Back Squat
Every 3:00:
3 @ 60%
3 @ 67.5%
2 x 8 @ 72.5%
8+ @ 67.5% (1-2 left in the tank)
“CONDITIONING”
Teams of 2. Trade Rounds.
Open/Performance:
AMRAP 15 minutes:
15/12 Calorie Row
15 Thrusters (75/55)
Fitness:
AMRAP 15 minutes:
12/10 Calorie Row
12 Thrusters (45/35)
Tuesday 8/27
“STRENGTH”
Shoulder Press
Every 3:00:
3 @ 60%
3 @ 67.5%
2 x 8 @ 72.5%
8+ @ 67.5% (1-2 left in the tank)
“CONDITIONING”
Open/Performance:
2 Rounds for Time:
30 Power Cleans (115/75)
30 Box Jump Overs (24/20)
30 Burpees
Fitness:
2 Rounds for Time:
20 Power Cleans (75/55)
20 Box Jump Overs (20/16)
20 Burpees
Wednesday 8/28
“CONDITIONING”
Teams of 2. Trade Rounds.
6 Sets (3 each):
10 Power Snatches (build per set)
1:30 Max Calorie Bike
REST 5:00
6 Sets:
20 C2B Pull-ups
300m Run
Thursday 8/29
“STRENGTH”
Deadlift
Every 3:00:
3 @ 60%
3 @ 67.5%
2 x 8 @ 72.5%
8+ @ 67.5% (1-2 left in the tank)
“CONDITIONING”
Open:
AMRAP 12 minutes:
3-6-9-12…etc.
Wall Balls (20/14)
Med Ball Box Step Overs (20/14) (total reps)
Performance:
AMRAP 12 minutes:
3-6-9-12…etc.
Wall Balls (14/12)
Med Ball Box Step Overs (14/12) (total reps)
Fitness:
AMRAP 12 minutes:
3-6-9-12…etc.
Wall Balls (12/8)
Med Ball Box Step Overs (12/8) (total reps)
Friday 8/30
“STRENGTH”
Bench Press
Every 3:00:
3 @ 60%
3 @ 67.5%
2 x 8 @ 72.5%
8+ @ 67.5% (1-2 left in the tank)
“CONDITIONING”
Benchmark: Nate
Open:
AMRAP 20 minutes:
2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
Performance:
AMRAP 20 minutes:
2 Assisted Muscle-Ups
4 Assisted Handstand Push-ups
8 Kettlebell Swings (53/35)
Fitness:
AMRAP 20 minutes:
2 Assisted Strict Pull-ups
4 DB Presses
8 Kettlebell Swings (35/25)
BOOTCAMP
Monday 8/26
Teams of 2. Trade Rounds.
AMRAP 15 minutes:
500/400m Bike
15/10 Push-ups
REST 5:00
AMRAP 15 minutes:
100m Run
7 Burpee Box Jump Overs
Tuesday 8/27
5 Sets of : 40 on/:20 off:
Wall Balls
Double Unders
Burpees
Calorie Row
REST 5:00
AMRAP 7 minutes:
2/2 Turkish Get-ups
20 Abmat Sit-ups
10 Hanging Knee Raises
Thursday 8/29
3 Sets:
AMRAP 6 minutes:
500m Row
20 Kettlebell Swings
20 Box Jumps
REST 2:00
REST 5:00
3 Sets:
AMRAP 3 minutes:
3 DB Deadlifts
6 Push-ups
9 Air Squats
Friday 8/30
For Time:
1-mile Run
2k Row
4k Bike
(Time Cap: 30 minutes)
REST 7:00
For Time:
100 Abmat Sit-ups
