CROSSFIT
Monday 9/16
“STRENGTH”
Shoulder Press
Every 3:00
4 x 5 @ 70%
1 x 5+ @ 70%
(Leave 2-3 reps in the tank)
“CONDITIONING”
Open:
AMRAP 16 minutes:
1-Mile Run
– with time remaining, AMRAP:
4 Burpee C2B Pull-ups
8 Push Press (115/75)
12 Deadlifts (115/75)
Performance:
AMRAP 16 minutes:
1-Mile Run
– with time remaining, AMRAP:
4 Burpee Pull-ups
8 Push Press (95/65)
12 Deadlifts (95/65)
Fitness:
AMRAP 16 minutes:
800m Run
– with time remaining, AMRAP:
4 Burpee Jumping Pull-ups
8 Push Press (65/45)
12 Deadlifts (65/45)
Tuesday 9/17
Back Squat
Every 3:00
4 x 5 @ 70%
1 x 5+ @ 70%
(Leave 2-3 reps in the tank)
“CONDITIONING”
Open:
4 Rounds for Time:
50 Double Unders
20 Wall Balls (20/14)
5 Power Cleans (185/125)
Performance:
4 Rounds for Time:
50 Double Unders
20 Wall Balls (14/12)
5 Power Cleans (135/95)
Fitness:
4 Rounds for Time:
75 Single Unders
15 Wall Balls (12/8)
5 Power Cleans (95/65)
(Time Cap: 20 minutes)
Wednesday 9/18
“CONDITIONING”
Teams of 2. Trade Movements.
Open/Performance:
AMRAP 25 minutes:
200m Run
15 Kettlebell Swings (53/35)
15 Toes to Bar
1k Bike
15 DB Hang Clean Thrusters (35/25)
Fitness:
AMRAP 25 minutes:
200m Run
12 Kettlebell Swings (35/25)
12 Hanging Knee Raises
500m Bike
12 DB Thrusters (25/15)
Thursday 9/19
“STRENGTH”
Bench Press
Every 3:00
4 x 5 @ 70%
1 x 5+ @ 70%
(Leave 2-3 reps in the tank)
“CONDITIONING”
Open:
3 Rounds for Time:
400m Run
21 Hang Power Cleans (95/65)
12 Strict HSPU
Performace:
3 Rounds for Time:
400m Run
21 Hang Power Cleans (75/55)
7 Strict HSPU -or- 12 Kipping HSPU
Fitness:
3 Rounds for Time:
400m Run
15 Hang Power Cleans (65/45)
12 Assisted HSPU
Friday 9/20
“STRENGTH”
Deadlift
Every 3:00
4 x 5 @ 70%
1 x 5+ @ 70%
(Leave 2-3 reps in the tank)
“CONDITIONING”
Open:
3 Sets:
AMRAP 4 minutes:
20/15 Calorie Bike
3 Bar Muscle-Ups
REST 2:00
Performance:
3 Sets:
AMRAP 4 minutes:
20/15 Calorie Bike
3 Assisted Bar Muscle-ups
REST 2:00
Fitness:
3 Sets:
AMRAP 4 minutes:
15/12 Calorie Bike
3 Assisted Bar Muscle-ups
BOOTCAMP
Monday 9/16
5 Sets:
AMRAP 5 minutes:
200m Run
12 Kettlebell Swings
12 Box Jump Overs
12 Goblet Squats
REST 2:00
Tuesday 9/17
AMRAP 10 minutes:
250m Row
10 Push-ups
20 Walking Lunge Steps
REST 3:00
AMRAP 10 minutes:
200m Run
10 DB Push Press
20 Abmat Sit-ups
REST 3:00
1500m Row
Thursday 9/19
Tabata Mash x 8 Rounds:
Wall Balls
Double Unders
DB Thrusters
Burpees
REST 5:00
Death By 10m (Performed Outside)
Friday 9/20
AMRAP 25 minutes:
2k Row
– with time remaining, AMRAP:
20 Walking Lunge Steps
20 Hanging Knee Raises
20 Dbl. DB Bent Over Row
