Monday
“Tough Skills”
A. 10-15 Minutes to warm up/practice HSPU/HS Walks
B. 20 Min EMOM:
1) 12-14/8-10 Cals Row (or scale to ~40s work)
2) 1 “tough” UB Set of T2B
3) 1 “tough” UB Set of HSPU (complete strict if you have them)
4) 1 “tough” UB Set of DB Power Cleans (50/35)
5) Rest
Tuesday
“FULL SEND”
A. 3 Sets:
– Front Squat X 3 @ 33X1 (find heaviest load w/ PERFECT form, use for all 3 sets)
B. For Time (5 min cap):
– 30/25 Cal AB
– 20 Front Squat (115/75)
– 10 BF Burpees
C. 200m walk FLUSH
Wednesday
“Jack”
A. 20 Min AMRAP:
– 10 Push Press (115/75)
– 10 KB Swings (53/35)
– 10 Box Jumps (24/20)
B. Core
*Coaches Choice 😉
Thursday
“FOOT LONG, WHOS GOT THE FOOTLONG”
*complete against a running clock:
A. For Time (8 min Cap):
– 50/44 Cal AB
– 30 C2B
When the clock hits 10:00
B. 3 Rounds For Time (8 min Cap):
– 12 Pullups
– 12 BBJO (24/20)
When the Clock hits 20:00 complete
C. For Time (12 min Cap)
– 30 Man Makers (50/35)
Friday
**Don’t Forget, Only a 3:30pm class tonight! Sign Up for Jason Phillips Nutrition Seminar starting at 5:30pm!
“CrossFit Blasphemy”
A. For Time w/ A Partner:
– 1k/850m Row
– “Randy”
– 1k/850m Row
– “Karen”
– 1k/850m Row
– 300 DUs
Saturday
– No Classes, Nutrition Certification!
Sunday
– No Classes, Nutrition Certification!