Monday 9/5

Labor Day

8:30am only

“Hot Shots 19”
6 Rounds For Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400m Run

*Partner Style – Trade reps/run together
*Scale- KBS instead of PC

40:00 Cap

 

Tuesday 9/6

“Strength”

E3MOMx4
6/6 Barbell Front Rack Box Step-Up
*Box is at knee Height
:30 Squat Hold w/ Plate

*Increase weight 5-10lbs from last week

“Conditioning”

3 sets
3:00 AMRAP
10 Back Squat (40% 1RM)
50 Double Unders
Max Burpees in time remaining
Rest 3:00
*Squat from the rack
*Save at least 1:00 for burpees

Silver: 30 Double Unders
Bronze: 50 Single Unders

 

Wednesday 9/7

“Strength”

16 EMOM
1.) 5-10 Strict Toes To Bar
2.) 6-8 Pendlay Rows
3.) 6/6 Half Kneeling SA Press
4.) 1:00 Rest

“Conditioning”

3 Rounds For Time
30/25 Cal Row
15 HSPU
7 Muscle-Ups

Silver: 5 Negative HSPU w/ Kick Down
Asst. MU/ C2B
Bronze: Pike HSPU/ Box HSPU
PU/Ring Row

 

Thursday 9/8

“Strength”

Every :90 x 6 sets
3 Hang Snatch
*Power or Squat

“Conditioning”

15 AMRAP
Min 1: 15/12 Cal Bike
Min 2: 10 Box Jumps (30/24)
Min 3: 6/6 Alt. Dumbbell Snatch (50/35)

Silver: (24/20″), (40/25)
Bronze: (20/16″), (30/15)

 

Friday 9/9

“Strength”

Every 2:00 For 5 Sets
3-5 Strict Chest To Bar Pull-Ups
6/6 SA Dumbbell Bench Press
*Challenge yourself on weight

“Conditioning”

Tabata Toes To Bar
Tabata Air Squats
Tabata Push-Ups
Tabata Sit-Ups
*1 Tabata = 8 x :20 work/:10 rest
*Complete one full tabata of the same movement before moving on to the next

 

Saturday 9/10

No Class

Stop by the Expo Center downtown to cheer on your friends!

The HOT Strength & Fitness Expo will be happening from Friday-Saturday. The CrossFit competition will be only on Saturday from 8:30am-4pm. Athletes will be competing in 4 workouts on Saturday.

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Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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