Monday
A. 10 Min AMRAP:
1) 3 Front Squat
2) 6 Back Squat
*Add 5-20lbs to last weeks weight
B. For Time (20 cap):
– 45/35 Cal Row
– 30 Thrusters (65/45)
– 15 Burpee Chest To Bar Pullups
– 30 Thrusters (65/45)
– 400m Run
Tuesday
A. Full BB Snatch warm Up
+
10 Min EMOM:
– Power Snatch X 1 (build to tough single)
B. 12 Min AMRAP:
– 100 DUs
– 15 DB Cleans (50/35)
– 100 DUs
– 30 Alt. DB Snatch (50/35)
Wednesday
A. 5 Min AMRAP:
– 30 Front Squats (115/75)
– AMRAP Box Jumps (24/20) w/ remaining time
Rest 5 mins, then:
B. 5 Min AMRAP:
– 30 Box Jumps (24/20)
– AMRAP Front Squats (115/75) w/ remaining time
Rest 5 mins, then:
C. For Time:
– 30 Box Jumps (24/20)
– 30 Front Squats (115/75)
Thursday
A. 5-10 minutes to warm up/practice HSPU
B 3 Sets:
– 45s Max Cals Row
45s rest
– 45s Bench Press (155/105)
45s Rest
– 45s Cals AB
45s rest
– 45s Strict Pullups
Rest 45s
C. 2-3 Sets:
– Ring Dips X AMRAP
Rest 30s
– T2B X AMRAP
Rest 2 mins between sets
Friday
A. For Time w/ Partner:
20-18-16-14….
– Deadlift (225/155)
– BF Burpees
– Wall Balls (30/20)
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am