Strength:
5 Sets of:
Barbell Complex
3 Back Squats
2 Behind the Neck Jerks
2 Back Squats
1 Behind the Neck Jerk
Metcon:
AMRAP X 10 minutes
5 Hang Squat Cleans (93/135)
20 Wallballs (14/20 @ 9/10ft)
*At least 6 Rounds to Rx*
Read MoreMetcon:
5 Rounds
8 Hang Squat Snatch (78/115)
15 Push-ups
50 Double-Unders
1 minute Handstand Hold
*25 minute cut-off*
Read MoreStrength:
5 X 6
Deadlifts
Metcon:
7 Minute Ladder
1 Dumbell Thruster (35/55)
2 Box Jumps (24/30)
*At least through 14 Box Jumps to Rx*
Read MoreMetcon:
2 Rounds
50 Sit-ups
40 Burpees over the Bar
30 Toes to Bar
20 Strict Handstand Push-ups
10 Squat Cleans (153/225)
– Rest 5 minutes-
*35 minute cut-off*
Read MoreStrength:
Establish a 1 Rep Max Snatch. It can be any kind hang, squat, power, just get the most weight you can for 1 rep.
Metcon:
3 Rounds
15 Shoulder to Overhead (83/125)
20 Front Rack Lunges (83/125)
50 Air Squats
*12 minute cut-off*
Read MoreMetcon:
AMRAP X 22 minutes
10 Chest 2 Bar Pull-ups
20 Wallballs
30 Double-Unders
*7 Rounds to Rx*
Read MoreStrength:
5 Sets of:
Barbell Complex-
2 Squat Cleans
3 Thrusters
2 Jerks
* The second Squat Clean must be touch and go*
Metcon:
Cardio “Diane”
21-15-9
Deadlifts (153/225)
Handstand Push-Ups
-End with 30 Burpees-
*The 30 Burpees are for those that complete diane in under 8 minutes. And don’t slack so you don’t have to do burpees! 10 minute cut-off*
Read MoreMetcon:
–Start with 50 Wallballs (14/20 @ 9/10ft)-
5 Rounds
12 Front Squats (93/135)
16 Toes to Bar
50 Double-Unders
-End with 50 Wallballs (14/20 @ 9/10ft)-
*25 minute cut-off*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 8 Weighted Push-ups
Even- 4 Push-Press
Metcon:
5 Rounds
7 Power Cleans (113/165)
14 Ring Dips
*10 minute cut-off*
Read MoreThere will be no oly class tonight at 630, it will be regular crossfit class. Oly class will be held on Saturday at 10am and will replace the 10am class.
Metcon:
AMRAP X 8 minutes
10 Deadlifts (153/225)
12 Pistols
– Rest 2 minutes –
AMRAP X 8 minutes
10 Dumbell Thrusters (35’s/55’s)
12 Burpees on a Plate (25/45)
– Rest 2 minutes –
AMRAP X 4 minutes
Overhead Walking Lunges for Distance (25/45)
*You will have 3 Scores for this metcon, rounds and reps for the first 2 AMRAP’s, then distance traveled in the final AMRAP. You do not have to do burpees WITH a plate just burpee and jump ON a plate. At least 5 rounds on the first 2 AMRAP’s and 300 ft on the lunges.*
Read More