Monday
A. Every 3 mins for 8 (4 Sets)
– 30s AMRAP UB S2OH (135/95)
Into:
– 1 AMRAP “tough” UB set of pullups
B. 15 Min AMRAP:
– 40 DUs
– 20 DB Pushups
– 30 DUs
– 10 DB Cleans (50/35)
Tuesday
A. 3 Sets:
– Back Squat X 5 @75%
Then:
-1 X AMRAP @ 30/20lbs less than “A”
Rest as needed
B. For Time:
– 10 BF Burpees
– 30 Front Squats (95/65)
– 20 BF Burpees
– 20 Front Squat (95/65)
– 30 BF Burpees
– 10 Front Squat (95/65)
Wednesday
A. 3 Rounds:
– 60s Deadlifts (225/155)
– 60s Single arm DB S2OH (50/35)- 30s on each arm
– 60s KB Swings (50/35)
– 60s Row
– 60s Rest
B. 2-3 Sets NFT:
– Hanging L Sit Hold X AMSAP
Rest as needed
Thursday
A. For Time:
– 60 Wall Balls (20/14)
– 150 DUs
– Cooper Fun Run
– 150 DUs
– 60 Wall Balls
B. Every 90s for 6 sets:
– 40s max reps strict Pullup
*Sets 1/3/5: Pronated Grip
*Sets 2/4/6: Supinated Grip
Friday
A. 5 Min AMRAP;
– 20 Power Cleans (115/75)
– 20 Box Jump Overs (24/20)
– AMRAP T2B w/ remaining time
Rest 5 mins, then:
B. 5 Min AMRAP;
– 20 Box Jump Overs (24/20)
– 20 T2B
– AMRAP Power Cleans (115/75) w/ remaining time
Rest 5 mins, then:
C. 5 Min AMRAP:
– 20 T2B
– 20 Power Cleans (115/75)
– AMRAP Box Jump Overs (24/20) w/ remaining time
D. 5 Sets:
– 20s Hollow Hold
Rest 10s
– 20s Plank Hold
Rest 10s
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am