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snatch+OHS
*15 min
Burn
30-25-20-15-10-5
Russian KBS (70/53)
box jump overs (24/20)
*15 min
Conditioning
1k row
Then at 6:00
5 C2B pull-ups
10 toes to bar
15 SDLHP (70/53)
EoMOM x7 rounds
x7 rounds
*22 min
Weightlifting
3x5 push press
5x3 push/power/split jerks
*20 min
CnJ
2RM CnJ
(Not TnG)
*15 min
Burn
400m run backwards
5 wall walks
*3 rounds
*15 min
Midline
10 crunches
15 2-count flutter kicks
20 atomic sit-ups
:20-:30 down dog ab stretch
AMRAP in 8 min
*10 min
Conditioning
20 double unders
10 lateral burpees over the bar
5 deadlifts (275/185)
x5 rounds
*12 min
Weightlifting
A. 5x5 bench press
B. 5x12 reverse bench press
-set up an empty bar on the rig with a second bench. Hang from the bar with your feet on the bench and pull your chest to the bar
*12 min
Weightlifting
6x6 HBBS (60-65%)
*18 min
Burn
1000m row
30 HRPU
750m row
40 sit-ups (don't throw arms)
500m row
50 jump squats
250m row
30 2-Ct mt. Climbers
*18 min
Conditioning
21-18-15-12-9-6-3
thrusters (115/85)
Cal bike
*20 min
Weightlifting
1RM Pull+hang muscle snatch (knee)
then
5x7 seated hip raises (HAP)
*20 min
We'll have yoga Saturday at 8am and a group crossfit workout at 9am.
The gym will be closed for business Monday with the exception of a special 9am workout to honor fallen heroes. We've selected "343" this year and we'll be allowing individual or partner teams to complete this on Monday.
Hero WOD “343″ in honor of the 343 firefighters lost on 9/11/01
100 Deadlifts (145#, 115#)
100 Power Cleans (95#, 65#)
100 Ground to Overhead (65#, 35#)
43 Burpees
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10-9-8-7-6-5-4-3-2-1
CnJ (155/105) *bootcamp: do thrusters*
Cal row
-4 rope climbs between rounds
*30 min
Weightlifting
8x4 HBBS (70-75%)
*25 min
3 position power snatch
*15 min
Burn
1600m run for time
-for an extra challenge, run 1-4 laps BWD
*15 min
Midline
20 2-count L-sit flutter kicks
10 halting GHD hip extensions
20 hollow rocks
10 good mornings (45)
x3 rounds
*7 min
Conditioning
Partner workout
20 burpee box jumps (24/20)
20 cal bike
AMRAP in 12 min
*12 min
Weightlifting
Snatch pulls (HAP)
-pause at knee and hip before shrugging
*12 min
Squat
7x5 HBBS (65-70%)
*18 min
Burn
10-9-8-7-6-5-4-3-2-1
cal row
Burpees over rower
-100m run between rounds
*18 min
Conditioning
50-40-30-20-10
2 - 4 - 6 - 8 - 10
wall balls
Muscle ups (1-3-4-5-7 girls)
*20 min
Weightlifting
3x7 snatch balance
3x7 snatch grip push press
*20 min
CnJ
1RM bear complex
*15 min
Burn
250m row
20/14 push-ups
AMRAP in 15 min
*15 min
Midline
100m run
15 strict GHD sit-ups
x5 rounds
*10 min
Conditioning
21-18-15-12-9-6-3
KBS (53/35)
Goblet squats
*12 min
Weightlifting
A. 5x5 bench press
B. 5x12 reverse bench press
-set up an empty bar on the rig with a second bench. Hang from the bar with your feet on the bench and pull your chest to the bar
*12 min
Weightlifting
6x6 HBBS (60-65%)
*18 min
Burn
800m run
80 Medball sit-ups (14/10)
800m run
80 jump squats
*18 min
Conditioning
20 cal row
30 double unders
20 SDLHP (70/53)
30 shoulder to overhead (135/95)
20 burpees
30 box jump overs
20 toes to bar
30 HSPU
AMRAP in 3 min
rest 1 min
AMRAP in 6 min
rest 1 min
1 full round
*20 min
Weightlifting
3 position muscle snatch
*20 min
Partner workout
Nancy (run together)
Helen (run together)
Grace
*30 min
Weightlifting
3x5 HBBS (work up to Wednesday's 5RM and hit that for 3 rounds)
Establish a 1RM snatch or CnJ
*30 min