CrossFit Eastvale

Wednesday, August 31st

Snatch
Barbell Cycling (5)
5RM hang TnG snatch
Then
1x ME TnG snatch (85%)
*15 min

BWCF
250m row
10 HRPU
x 10 rounds
*15 min

Conditioning
Partner workout!!!
5 box jumps (30/24)
7 thrusters (75/55)
20 double unders
AMRAP in 8
Rest 1 min
AMRAP in 6
Rest 1 min
AMRAP in 4
-each partner must complete an entire round before switching with partner.
*20 min

Weightlifting
7x3 snatch balance
5x5 snatch grip descending pulls
-pull up and slowly reverse pull back to the ground
*20 min

Tuesday August 30th

Barbell Cycling (5)
5RM TnG hang power clean
Then
1x ME TnG power clean (85%)
*15 min

BWCF
750m row
75 wall balls
*15 min

Strength
3/4/5 push press EMOM
x3 rounds
*10 min

Conditioning
15 deadlift (225/155)
50 double unders
12 deadlift
40/30 cal row (girls do 30)
9 deadlift
30 toes to bar
6 deadlift
20 lateral burpees
3 deadlift
10 muscle ups
*15 min

Weightlifting
5x3 hang (knee) pulls with shrug
4x7 bent over rows
3x12 strict GHD sit-ups
*24 min

Monday, August 29th

Snatch
Barbell Cycling (5)
5RM TnG hang power snatch
Then
1x ME TnG power snatch (85%)
*15 min

BWCF
500m run
"Megan"
500m run
*15 min

Conditioning
Heavy "Jackie"
2k row
50 thrusters (105/70)
30 C2B pull-ups
*20 min

Weightlifting
Finish WL then
A. 5x3 Hang (knee) pulls with shrug (HAF)
B. 5x 5 snatch grip push press+3 OHS (HAF)
*22 min

Friday, August 26th

Conditioning
50 jump squats (45/35)
2 rope climbs
40m handstand walk
2 rope climbs
30 single arm dumbbell snatches (45/30)
2 rope climbs
20 OHS (135/95)
2 rope climbs
10 ring muscle ups
*25 min

Weightlifting
1RM snatch
1RM CnJ
*25 min

Thursday, August 25th

CnJ
Barbell Cycling (5)
5RM TnG clean
Then 1x ME TnG clean (85%)
*15 min

Strength
3/4/5 jerks EMOMx3 rounds
-Perform 3 reps in the 1st min, 4 in the 2nd, and 5 in the third for 3 rounds. Add weight each round.
*9 min

Conditioning
"Harambe"
5 rounds for time of
28 wall ball shots (20/14)
16 toes to bar
then 300m sled drag (135/95)
- If you've got a 20# banana, wear it!

On 5/28/16, a three-year-old boy climbed into a gorilla enclosure at the Cincinnati Zoo and Botanical Garden and was grabbed and dragged by Harambe, a 17-year-old Western lowland gorilla. Fearing for the boy's life, a zoo worker shot and killed Harambe.

Weightlifting
-perform Strength with the class...then,
5x10 weighted hip extensions
*15 min

Wednesday, August 24th

Snatch
Barbell Cycling (5)
5RM TnG snatch
Then
1x ME TnG snatch (85%)
*15 min

BWCF
400m run
10 minute AMRAP of
5 push-ups
10 sit-ups
15 squats
Then
400m run
*15 min

Conditioning
30 pull-ups
30 double unders
30 box jumps (20")
30 double unders
30 HSPU
30 double unders
30 front squats (95/65)
30 double unders
x2 rounds
*20 min

Weightlifting
7x3 snatch balance
5x5 snatch grip RDLs
*20 min

Tuesday, August 23rd

CnJ
Barbell Cycling (5)
5RM TnG power clean
Then
1x ME TnG power clean (85%)
*15 min

BWCF
750m row
35 8-count body builders
750m row
*15 min

Skills
10 minutes of gymnastics practice. Try:
- 30 HSPU
- 30 shoulder taps
- 10 wall walks
- static HS holds
- 15 kipping pull-ups
- 30 butterfly pull-ups
*10 min

Conditioning
1k run
30 DB thrusters (45/30)
1k row
*12 min

Weightlifting
3x 4 push press+7 jerks (HAF)
A. 5x3 hang (knee) pulls with shrug
B. 5x5 strict pull-ups
*24 min

Monday, August 22st

Snatch
Barbell Cycling (5)
5RM TnG power snatch
Then
1x ME TnG power snatch (85%)
*15 min

BWCF
500m run
30 deadlifts (135/95)
20 bar facing burpees
30 jump lunges
500m run

Midline
400m run every 5 min x3 rounds
-GHD sit-ups while you rest
Run is to be done at 70% effort. Score is sit-ups (any variation of sit-ups)
*15 min

Conditioning
21 wall balls (20/14)
18 burpees
15 wall balls
12 burpees
9 wall balls
6 burpees
*7 min
THIS IS A SPRINT.

Weightlifting
Finish WL then
A. 5x3 Hang (knee) pulls with shrug (HAF)
B. 5x 5 snatch grip push press+3 OHS (HAF)
*22 min

Saturday, August 20th

9am GROUP WORKOUT!!!

Friday, August 19th

Conditioning
Partner workout
1k row
50 wall balls (20/14)
30 CnJ (135/95)
50 wall balls
20 CnJ (185/125)
50 wall balls
10 CnJ (225/155)
1k row
*25 min

Weightlifting
1RM snatch
1RM CnJ
*25 min