Monday
Against a running Clock:
A. From 0:00-10:00
5 Min AMRAP:
– 5 Strict Press (75/55)
– 5/3 Strict Pullups
B. From 10:00-20:00
5 Min AMRAP:
– 5 Push Press (95/65)
– 5 Pullups
C. From 20:00-30:00
5 Min AMRAP:
– 5 S2OH (115/75)
– 5 C2B
Tuesday
A. 3 Sets:
– Deadlift X 4.4.4 (rest 10s between)- add weight to last week
Rest as needed
B. 3 Sets:
– 500m Row
– 25/20 Cal AB
Rest 4 mins between
Wednesday
A. Every 2 mins for 10 (5 sets)
– Front Squat X 3 @ 21X1 (match load to last week)
B. 3-4 Sets:
– Back Rack Barbell Step Back Lunges X 8-10 each leg
Rest as needed
Thursday
A. 12 Min EMOM:
1) Bench Press X AMRAP @ 70% of your 1RM
2) 4-5 Sandbag/Dball OTS
3) 60s AB @ “easy” recovery pace
Rest 6 mins
B. 12 Min EMOM:
1) Ring Pushups X AMRAP
2) 50-100’ SB/DB Bear hug Carry
3) 60s Row @ “easy” recovery pace
Friday
A. Every 2 mins for 12 Mins:
Sets 1-3) 30s AMRAP UB Strict Wtd. Pullups @ last weeks weight for 3
Sets 4-6) 30s AMRAP UB Strict Pullups
B. For Time:
– 60 Power Snatch (75/55)
*Completed in:
2 Min AMRAP:
– 8 Box Jump Overs (24/20)
– 6 T2B
– AMRAP Power Snatch w/ remaining time
Rest 60s
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
*HAPPY BIRTHDAY COACH JOSH AND JOANNA!!
Open Gym: 8:30am-10:30am