Crossfit
A) Back squat 2×5 @ 60-65% 3×5 @ 70-80%. Superset with 6-8 tempo strict toes to bar, tempo 2020
B) Nasty Girls
3 rounds of
50 air squats-7 ring MU-10 hang power cleans (135/95lb)
*Scale to 7 ctb pullups + 7 dips for MU
Metcon class
A) 1000m row
50 medball cleans (20/14lb)
40 db push press (35/25lb)
30 toes to bar
20 db burpee box step ups (35/25lb)
10 strict chest to bar pullups
1000m row.
B) Coaches choice
Crossfit
I-go-you-go partner 34 min AMRAP:
Run 200m w/medball (20/14lb)-15 wallballs-10 hang power snatches (95/65lb)
*One partner goes through the entire round while the other person rests.
Metcon class
A) 4 rounds: 1 minute stations for max reps.
1) kb goblet cleans (53/35lb) 2) burpee pullups 3) goblet lunges 4) wall walks 5) calorie row 6) rest
Crossfit
3 rounds for time of
Run 800m-35 thrusters (45/35lb)- Row 800m-35 burpees
Metcon class
A) 3 rounds for time of
30 db hang squat cleans-30 pushups-30 box jumps.
B) 3-4 rounds for quality: 5 single leg DL/side + 15 banded good mornings
Crossfit
A) Deadlift 10-10-10-8-8. Start @60% and work up to ~75%. Superset with Db strict press 5×8-10.
Go every 3:30 minutes.
B) 14 minute alternating EMOM:
1) 5 touch and go power clean and jerks (135/95lb)
2) 5-8 high box jumps (30/24″)
Rx-Plus
(155-165lb/105-115lb) and 36/30″ box jumps
Metcon class
10 kb swings-10 goblet squats-Run 1200m-10 kb swings-10 goblet squats.
Rest 3 minutes
15 kb swings-15 goblet squats-Run 800m-15 kb swings-15 goblet squats
Rest 2 minutes
20 kb swings-20 goblet squats-Run 400m-20 kb swings-20 goblet squats
Rest 2 minutes
Run 800m
Rest 3 minutes
Run 1200m.
Crossfit
12 minute EMOM: 1) 1-3 skin the cats 2) 3-5 HSPU negatives 3) 30 sec weighted or unweighted hollow body hold
B) 10 minute AMRAP:
10 Overhead squat (95/65lb)-35 double under-10 hand release pushups
Rx-Plus
115/75lb
Metcon class
A) 15 minute alternating EMOM: 1) 9-16 calorie row 2) 10 pullups 3) 5-8 burpee box jumps
B) 5 minute AMRAP: 5 db deadlifts-5 db hang power cleans-5 db thrusters-5 db STOH (35/25lb)
Crossfit
A) Push press + Push jerk + spit jerk. Go every 90 seconds x 10.
B) Accumulate 1 minute L-sit hold. Then 5 rounds of 35 air squats-10 pullups. Then accumulate 1 minute chin over bar hold.
Rx-Plus
15 chest to bar pullups/round
For L-sit: parallettes with 2 45lb plates stacked in front. Feet must stay above plates to accumulate time.
Metcon class
8 x 2:30 min on 1:30 min off alternating between A and B.
A) 30 second overhead plate hold (45/25lb) then AMRAP in remaining time of 8 plate burpees-10 wallballs
B) 30 second double kb front rack hold (53/35lb) then in remaining time AMRAP 8 V-ups-10 kb swings
Crossfit
A) Find a one rep max front squat in 20 minutes
B) 3 rounds of 1 minute on 1 minute off stations for max reps:
1) body weight back squat 2) burpee box jump overs 3) power snatch (75/55lb)
Metcon class
A) 21-18-15-12-9-6-3
calorie row-burpees over the rower.
B) 4 rounds for quality: 30 second handstand hold-6 strict pullups-30 second weighted plank- 6 strict toes to bar
Crossfit
A TORY SPECIAL
With a partner
400m farmers carry (switch off)
400m run
50 burpees over partner doing plank
50 snatches (95/65)
50 pull ups
50 squat cleans
50 weighted sit ups
50 barbell lunges
400m run
400m farmers carry
Rx-Plus
115/75lb, CTB pullups, front rack lunges
Metcon class
2x
1000m row
40 db box step ups
40 push ups
40 db snatches, alternating
800m run
