Build to a touch set in 10 minutes of:
\n3 TnG Squat Clean + Split Jerk<\/p>\n
+<\/p>\n
2 Sets:
\nAMRAP 5 minutes @ 85%
\n10 Box Jumps w\/ Step Down (24\/20)
\n6 Shuttle Runs (Rig to Wall = 1)
\n10 Toes to Bar
\nRest 2:00 between AMRAPS
\nREST 5:00 AFTER AMRAPS<\/p>\n
1 Set @ 100%
\nAMRAP 5 minutes
\n10-9-8-7-6-5-4-3-2-1
\nSquat Clean (135\/95)
\nCalorie Row<\/p>\n
3 Rounds for Time:
\n15 C2B Pull-ups
\n250m Row
\nREST 3:00<\/p>\n
3 Rounds for Time:
\n15 HSPU
\n250m Row
\nREST 3:00<\/p>\n
3 Rounds for Time:
\n4 Bar Muscle Ups
\n35 Double Unders<\/p>\n
Every 1:30 x 4 Sets:
\n2 Halting Snatch Grip DL (Pause at below + above the knee)<\/p>\n
+<\/p>\n
Teams of 2. Trade Rounds.<\/p>\n
6 Rounds for Time:
\n5 TnG Power Cleans (Pick Load)
\n10 No Push-up Burpee Box Jumps (24\/20)<\/p>\n
REST 5:00<\/p>\n
Teams of 2. Trade Movements.
\nAMRAP 10 minutes:
\n10 Wall Balls (20\/14)
\n10 Kettlebell Swings (53\/35)
\n10 Goblet Reverse Lunge Steps (53\/35)
\n10 HR Push-ups
\n10\/7 Calorie Bike<\/p>\n
EMOM 10 minutes:
\n2 Back Squats @ 20X1<\/p>\n
+<\/p>\n
AMRAP 9 minutes
\n3-6-9-12…etc.
\nCalorie Row
\nPush Press (115\/80)<\/p>\n
4 Sets:
\n5 TnG Power Snatches, build per set<\/p>\n
+<\/p>\n
Benchmark: Open 14.1<\/p>\n
AMRAP 10 minutes
\n30 Double Unders
\n15 Power Snatches (75\/55)<\/p>\n
Teams of 2. Trade as needed – Run together.<\/p>\n
AMRAP 25
\nRun, 400 m
\n50 Dumbbell Push Press, 35\/20 lb
\n50 Pull-ups
\n50 Dumbbell Front Squats, 35\/20 lb
\n50 Push-ups
\n50 Dumbbell Walking Lunges, 35\/20 lb
\n50 Air Squats<\/p>\n
EMOM 10 minutes:
\nO: 12 Double DB Bent Over Rows
\nE: 12 Front Rack DB Squat<\/p>\n
+<\/p>\n
AMRAP 20 minutes:
\n10 DB Push Press
\n15 Box Jump Overs (24\/20 in)
\n20\/15 calorie Bike
\n75 Single Unders<\/p>\n
3 Sets:
\n20 RKBS
\n15\/12 cal bike
\n10 WTD box step overs (20\/16)
\nREST 2:00<\/p>\n
+<\/p>\n
AMRAP 11 minutes:
\n50 flutter kicks
\n25 KB Floor Press
\n12 no pushup burpees<\/p>\n
Teams of 2. Trade Every 60sec.<\/p>\n
AMRAP 28
\n150cal\/100cal Row
\n50 farmer walk steps
\n150 plate Hops
\n75 Pushups<\/p>\n
EMOM 12 minutes:
\n1st Minute: 12 Landmine Windmills
\n2nd Minute: 6\/6 reverse lunge to press
\n3rd Minute: 12 landmine squats<\/p>\n
+<\/p>\n
Four Tabatas in 19 minutes
\nTabata Push-Ups
\nRest 1 minute
\nTabata Inverted Ring Rows
\nRest 1 minute
\nTabata Sit-Ups
\nRest 1 minute
\nTabata Reverse Lunges
\nTabata is 20-second work, 10-second rest for 8 rounds.<\/p>\n
Every 7:00 x 4 Sets:
\n1k\/750m row
\n10\/10 suitcase deadlift
\n10 KB SDHP<\/p>\n
+<\/p>\n
AMRAP 5 minutes:
\n3\/3 Turkish get-ups
\n:45 plank<\/p>\n
Teams of 2. Trade as needed – Run together.<\/p>\n
AMRAP 25
\nRun, 400 m
\n50 Dumbbell Push Press, 35\/20 lb
\n50 Pull-ups
\n50 Dumbbell Front Squats, 35\/20 lb
\n50 Push-ups
\n50 Dumbbell Walking Lunges, 35\/20 lb
\n50 Air Squats<\/p>\n","protected":false},"excerpt":{"rendered":"
CROSSFIT Monday 8\/17 Build to a touch set in 10 minutes of: 3 TnG Squat Clean + Split Jerk + 2 Sets: AMRAP 5 minutes @ 85% 10 Box Jumps w\/ Step Down (24\/20) 6 Shuttle Runs (Rig to Wall = 1) 10 Toes to Bar Rest 2:00 between AMRAPS REST 5:00 AFTER AMRAPS 1 … Read more<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[11],"tags":[],"_links":{"self":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/1328"}],"collection":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/comments?post=1328"}],"version-history":[{"count":0,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/1328\/revisions"}],"wp:attachment":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/media?parent=1328"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/categories?post=1328"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/tags?post=1328"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}