CROSSFIT:
Chris L
EMOM 16
Minute 1- 10 Thrusters (75/55#)
Minute 2- 15 sit-ups
Minute 3- :45 sec single unders
Minute 4- 10 Sledge Swings (total)
Extra Credit: 5×10 weighted side bends (each)
SWEAT:
For time
80 cal on AB
then
8 Rounds
10 KB Snatch (each)
10 Wall ball side tosses (each)
then
80 cal on AB
CROSSFIT-
Metcon: 7 Rounds
:30 Sumo DL High Pulls (95/65#)
-rest 30 sec-
:30 hollow hold
-rest 30 sec-
:30 Assault bike
-rest 30 sec-
:30 superman hold
-rest 30 sec-
SWEAT-
Partner WOD
800m run
2 rounds:
8 Pull-ups
8 hang power cleans
600m run
4 rounds:
8 pull-ups
8 HPC
400m run
6 rounds:
8 pull-ups
8 HPC
200m run
8 rounds:
8 pull-ups
8 HPC
The Propes
Strength: Bench Press 5X5
*climbing to a heavy set of 5
Metcon: AMRAP 12
6 Rig Complex (1 pull-up+ 1 T2B= 1 rep)
12 Jumping lunges (total)
Elise
Prework: *LEADERBOARD TEST*
for time:
1 mile run
Metcon:
3 RFT
7 Power Snatch (75/55#)
7 Burpee over bar
-2 min rest-
2RFT
5 Power Snatch (115/80#)
5 Burpee over bar
-2 min rest-
1 RD
3 Power Snatch (155/115#)
3 Burpee over bar
score= total time (including rest)
Friday Night Lights
“Lopez”
For time:
1 mile run
3RFT
40 burpees
30 American KBS (53/35#)
20 Box Jumps
10 Pull-ups
then
1 mile run
Shannon
Metcon:
For time
60 Back Squats (135/95#)
*taken from the floor
30 Renegade rows (push up on DBs+ row (R)+ row (L)= 1 rep)
*each time you break, 1 down and back box push
** must complete 1 movement before moving to the next
Katie
Conditioning: AMRAP 20
800m row
4 Deadlifts (255/175#)
4 Pistols (alternating, each leg)
600m row
8 Deadlifts (225/155#)
8 Pistols (alt, each)
400m row
10 Deadlifts (185/125#)
10 Pistols (alt, each)
200m row
12 Deadlifts (135/95#)
12 Pistols (alt, each)
AJ
WEIGHTLIFTING WEDNESDAY
Strength: EMOM 15
1 Squat clean and jerk
*every 3 minutes, add weight
Metcon: *LEADERBOARD WOD*
“Grace”
30 Clean and Jerks for time (135/95#)
Carl
Skill Work: EMOM 10
minute 1- 30 sec hollow hold
minute 2- 30 sec double KB overhead hold
*focus- midline stability, ribs tucked, tight core*
Metcon: For time
200 Double Unders
100 S2OH (75/55#)
50 Pull-ups
*must complete one movement before moving to the next
Marcia
Conditioning: AMRAP 18
9 Cal AB
18 DB Front Squats (40/25#)
27 Sit-ups
*Must complete 6 rope climbs before the 18 minutes is up
scale for RC= 12 rope pulls
Box Brief:
Tuesday- gymnastics skill work day
Wednesday- *LEADERBOARD WOD*
