Strength
10x3 HBBS (85%)
*30 min
Burn
400m run
15 cal row
30 OH walking lunges (75/55)
45 Russian KBS (53/35)
60 double unders
AMRAP in 25 min
Weightlifting
No lifts today. Just squats.
*30 min
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Strength
10x3 HBBS (85%)
*30 min
Burn
400m run
15 cal row
30 OH walking lunges (75/55)
45 Russian KBS (53/35)
60 double unders
AMRAP in 25 min
Weightlifting
No lifts today. Just squats.
*30 min
Weightlifting
CnJ
3 thruster EMOM x8 min
-work up to a heavy. If you get heavy before 8, stay on the same weight and continue lifting EMOM
*10 min
Burn
400m SPRINT
400m cool down jog
x2 rounds
-coaches: if your class is full, split them and have half do CF now and the other half do Burn. This keeps the pull-up bars free of 20 people doing burpees under the rig
*10 min
Strength
8x4 HBBS (80%)
*24 min
CrossFit
30 burpee bar muscle ups for time
or
10 pull-ups
10 burpees
x3 rounds
or
50 burpee pull-ups
*6 min
Weightlifting
3x12 weighted GHD sit-ups
*10 min
Snatch pull+low hang snatch+ hi hang snatch
*15 min
Burn
200m run BWD
15 jump lunges
10 ball slams (50/30)
200m run FWD
AMRAP in 15 min
*15 min
CrossFit
Partner workout
50 cal bike
50 HSPU
40 cal row
40 GHD sit-ups
30 cal bike
30 HSPU
20 cal row
20 GHD sit-ups
10 cal bike
10 HSPU
*18 min
Weightlifting
4x3 jerks HAP
*15 min
CnJ
3RM front squat+jerk
*15 min
Burn
80m shuttle run (20mx4)
20 wall balls (20/14)
AMRAP in 15 mi
*15 min
Strength
7x5 HBBS (75%)
*21 min
CrossFit
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups
-scaling this workout is of the utmost importance. This should be the hardest 2-3 minutes of your crossfit life.
*5 min
Weightlifting
7x3 clean pulls up, slow descent down
*15 min
Weightlifting
Snatch
Snatch+3 snatch grip push press
*15 min
Burn
200m run
rest 1 min
400m run
rest 1 min
800m run
rest 1 min
400m run
rest 1 min
200m run
-these routes must be ran at high intensity or you will be unable to complete this. Scale as needed.
*15 min
Strength
6x6 HBBS (70%)
*18 min
CrossFit
50-40-30-20-10
Double unders
Foot handstand walk
or
20 double under attempts
20m BWD bear crawl
*7 min
Weightlifting
7x3 snatch pulls (110)
*7 min
Midline
5RM bench
-2 people per bar
*12 min
CrossFit
PARTNER WORKOUT
50-40-30-20-10
front squats (95/65)
Pull-ups
Cal row
*25 min
Weightlifting
Pick a lift and max out
*30 min
Weightlifting
CnJ
2 Clean pulls+hang clean+jerk
*15 min
Burn
200m run BWD
20 med ball step ups (50/30, 20")
AMRAP in 15 min
*15 min
Strength
5RM HBBS
-heavier than last week
*15 min
CrossFit
50 double unders
9 DB burpee thrusters (50/35)
40 double unders
7 DB burpee box jumps (20")
30 double unders
50 ft handstand walk
20 double unders
3 wall walks
10 double unders
Or
20 double unders attempts
15 cal row
10 dumbbell burpee thrusters (35/25)
x4 rounds
*10 min
Weightlifting
3x12 weighted GHD sit-ups
*10 min
Snatch+2 push press+2 snatch balance
*15 min
Burn
800m row
80 wall balls (20/14)
800m run
*15 min
CrossFit
9-7-5
Ring muscle ups
Ring dips
Cal bike
rest 2 min
400m sled push
400m run
*15 min
Weightlifting
1RM snatch balance
*15 min
CnJ
5RM front squat (no rack)
*15 min
Burn
5 pull-ups
10 push-ups
15 squats
AMRAP in 15 min
-400m run every 5 min (3 total)
*15 min
Strength
1 jerk EMOM x10 min
end heavy as possible
*10 min
CrossFit
5-4-3-2-1
front squats (225/155)
rope climbs
*12min
Weightlifting
3x5 bent over rows
-squeeze/hold at the top
4x7 hip raises
-squeeze/hold at the top
*15 min
Weightlifting
Snatch
5RM OHS (no racks)
*15 min
Burn
21-18-15-12-9-6-3
burpees over the rower
-250m row between rounds
*15 min
Midline
30 4-count floor wipers
*10 min
CrossFit
21 deadlifts (225/155)
18 HSPU
15 CnJ (205/135)
12 HSPU
9 thrusters (185/115)
6 HSPU
3 snatches (135/95)
*15 min
Weightlifting
7x5 snatch pulls
(Normal speed up, :05 descent down)
*15 min