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.
