Monday
A. 2 Rounds:
5 Min AMRAP:
– 45/35 Cal Row
– AMRAP Bodyweight Back Squats w/ remaining time
Rest 5 mins, then:
5 Min AMRAP:
– 600m Run
– AMRAP DB Front Squats (50/35)
Rest 5 mins, then:
Tuesday
A. Complete NFT
10-9-8-7….1
– Bench Press (BW/.75%, or match loads to last week)
– Bent Over BB Row (tough, but UB)
B. For Time:
30-20-10
– BF Burpees
– Pullups
Wednesday
A. 3-4 Sets:
– Banded Deadlift X 3.3.3 (add weight to 2 weeks ago)
Rest 2-3 mins
B. For Time:
– 100 DUs
– 50 Alt. DB Snatch (50/35)
– 75 DUs
– 30 Alt. DB Snatch (50/35)
– 50 DUs
– 10 Alt. DB Snatch
Thursday
A. 15 Min AMRAP w/ Partner:
– 1 Mile Run (together)
Then, AMRAP w/ remaining time
– DB Step Overs (50/35) (24/20)
Rest 7 minutes, then:
B. 15 Min AMRAP w/ Partner:
– 125/100 Cal Row
Then, AMRAP w/ remaining time
– Burpee box JUMPS (24/20)
Friday
A. Build quickly to a 1RM Strict Press (~10 mins)
B. 3 Sets (90s on, 30s rest):
– 30s AMRAP Strict Press @ 60% of “A”
– 60s AMRAP AB Mat Sit Ups
Rest 30s
B. 3 Sets (90s on, 30s rest):
– 30s AMRAP Push Press @ 70% of “A”
– 60s AMRAP T2B
Rest 30s
C. 3 Sets (90s on, 30s rest):
– 30s AMRAP Pushups
– 60s AMRAP Hollow Rocks
Rest 30s
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am