Monday
A. 3-4 Sets:
– Pause Front Squat X 3 (1s in bottom) + 2 Front Squats (reg. tempo)
rest as needed between
*Same weight across, challenge the pause but perfect form
B. 3 Rounds For Time (15 min cap):
– 75 DUs (150 singles)
– 20 Deadlifts (185/135) (225/155) (275/185)
– 20 Lateral Burpee over the bar
*Weights increase each round
Tuesday
A. 5 mins to practice/warm up HSPU/HS Walks
B. 10 Min EMOM:
1) 30s HSPU
2) 30s T2B
C. 4 Sets:
3 Min AMRAP:
8-16-24-32-40….
– Air Squats
2-4-6-8-10-12….
– Power Cleans (155/105)
Rest 60s between sets
*Squats go up by 8, cleans by 2. pick up where you left off each round
Wednesday
“Benchmark Wednesday”
A. Spend 5-10 minutes working tech on cycling DB snatches/BBJO (standard/efficiency/breathing)
B. “Open 17.1”
For Time (20 min cap):
– 10 DB Snatch (50/35)
– 15 BBJO (24/20)
– 20 DB Snatch (50/35)
– 15 BBJO (24/20)
– 30 DB Snatch (50/35)
– 15 BBJO (24/20)
– 40 DB Snatch (50/35)
– 15 BBJO (24/20)
– 50 DB Snatch (50/35)
– 15 BBJO (24/20)
C. Additional work (if time/energy)
– 3-4 Sets:
– 20s Max Strict Pullups
– 20s rest
– 20s Max Ab Mat Sit Ups
– 20s rest
– 20s Max Pushups
– 20s rest
Thursday
A. 3 Sets:
– 8-10 BB Back Rack Reverse step back lunges (each leg) (add 5-20lbs to last weeks weight)-From Floor
B. Complete for time w/ a partner:
– 100/80 Cal AB
– 100 Wall Balls (20/14)
– 100/80 Cal Row
– 100 Wall Balls (20/14)
Friday
A. For Time (25 cap):
– 400m Run
– 50 Pullups
– 400m Run
– 50 T2B
– 400m Run
– 50 DB C&J (50/35)
B. Coaches Core
Saturday
**Paddle Boarding Trip! Sign Up on the Event page or Contact Andrew!
A. 9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am