CFE:
Movement of the Week: Slam Balls
5 rft:
9 MBC (20/14)
6 slamballs
3 MB push-ups
300m run
CrossFit:
Stamina Squats:
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 60% of 3-Rep Back Squat on *both* lifts.
Conditioning:
“Fish out of Water”
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
Barbell – 155/105
CFE:
45m time cap:
800m run
8 rds: Nate: 2 muscle ups, 4 HSPU, 8 KBS (53/35)
800m run
1/2 Karen: 75 wallballs (20/14)
800m run
8 rds Cindy: 5 pull-ups,10 push-ups,15 air squats
800m run
CrossFit:
Partner Wod: ( 30 min cap )
For time ; 3 Rounds:
500m Run (both partners run)
44 Toes to Bar
55 Power Snatches (85/55)
Directly into: 1500m row
*both partners run, split the rest of the work however you please *
CFE:
FOR TIME:
3 rds:
10 weighted step ups
12 MB push-ups
15 GHD
250m run
3 rds:
20 walking lunges
15 wallballs
10 box jumps
3 rds:
10 ring rows
12 lateral goblet squats
15 sit-ups
200m run
CrossFit:
Strength
CLEAN AND JERK + SKILL
On the 1:30 x 7 sets :
30 double unders
Right into ;
2 hang squat cleans
+ 1 split Jerk
Set 1-3 65% , 4-5 70-75% , 6-7 80-85%
FOR TIME
21/15 cal row
300m run
15/12 cal row
250m run
9/9 cal row
200m run
Directly into ……
21 hang clusters 135/95
CFE:
3 rft:
50 double unders (3 x 1)
40 air squats
30 Russian twists (20/14)
20 push-ups
10 pull-ups
800m run
CrossFit:
Strength:
Bench press
5×5 @70%
*no more than 90 sec rest each set
Conditioning-
4 rds
12 dead lifts 155/105
10 ring dips
8 pull ups
6 power cleans 155/105
CFE:
2 x 600m run, 10 row in plank, 30 sec rest
2 x 500m run, 8 DB thrusters, $0 sec rest
2 x 400m run, 6 manmakers, 30 sec rest
Then: 3 rds
20 sec. each Side T w/leg elevated
30 Alternating V ups (right+left+together=3)
15 each side plank crunches
15 sit-ups
CrossFit:
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
*60-70%* for the snatch work. Move well focus on form.
–Conditioning –
Nancy:
-5rds-
400m run
15 OHS (95/65)
CFE:
Movement of the Week: T2B
23m AMRAP
8 T2B
12 box jumps
16 wallball (20/14)
20 sit-ups
500m run
CrossFit
Hang power clean Complex
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans
Set #1 – 60% of 1RM Clean
Set #2 – 65% of 1RM Clean
Sets #3+4+5 – 70% of 1RM Clean
Conditioning:
“Water Break” Part #1
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Bar
27/21 Calorie Row
Rest 4:00
“Water Break” Part #2
AMRAP 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Bar
21/15 Calorie Row
Rest 4:00
“Water Break” Part #3
AMRAP 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Bar
15/12 Calorie Row
*Score will be total number of reps through out the whole work out. Track each amrap and add them up at the end*
