Workout of the Day

Tuesday, October 8th 2019

Wesley

For Time
800m Run
21 Power Cleans
21 Box Jump Overs
21 Toes to Bar
600m Run
15 Power Cleans
15 Box Jump Overs
15 Toes To Bar
400m Run
9 Power Cleans
9 Box Jump Overs
9 Toes To Bar

Rx: 155/110, 24/20
Fit: 115/80, 24/20
Dyn: 75/55,20″

Thursday, October 3rd 2019

Caleb

Week 8: Push Press
Every 3 minutes X 4 Sets
1 Rep @ 100%

AMRAP in 12 Minutes
2 Hang Power Cleans
10 Double Unders
15 Sit-Ups
4 Hang Power Cleans
20 Double Unders
20 Sit-Ups
6 Hang Power Cleans
30 Double Unders
25 Sit-Ups
etc….

Rx: 135/95
Fit: 95/65
Dyn: 65/45

Tuesday, October 1st 2019

Strength
Week 8: Back Squat
 Every 5 minutes x 2 
 2 Reps at 100% of 1RM

CF Open 16.3
 AMRAP in 7 minutes
 10 Power Snatches
 3 Bar Muscle Ups

 Rx: 75/55
 Fit: 55/45
 Dyn: 45/35

Saturday, September 28th 2019

Partner Saturday
AMRAP in 25 minutes
10 Pull-Ups
10 Front Squats
200m Run

* Partner 1 completes full round, while Partner 2 rest. Switch once full round is complete

Rx: 135/95
Fit: 95/65
Dyn: 65/45