CROSSFIT
Monday
1. Back Squats:
7@ 67%
6@ 72%
5 @ 77%
4 @ 82%
3 @ 87%
2 @ 92%
2. 7min AMRAP OF:
6 Power Snatch P:(155/105) A:(135/95) H:(75/55)
9 Burpees
Tuesday
1. 4 Rounds For Time: (30 Min Cap)
25/20 Cal Row
15 C&J P:(155/105) A:(135/95) H:(75/55)
300m Run
25 Wall Ball
Wednesday
1. Deadlift
7 @ 73%
6 @ 78%
5 @ 83%
4 @ 88%
3 @ 93%
2. 9 min AMRAP OF
60 DU
30 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)
15 C2B Pull Ups
Thursday
1. EMOM x 12, Alternating
– 10 Strict Press , first set at 30% + 5-10#, add as you go
– 9 Strict C2B Pull Ups
2. 4 Rounds For Time: (16 Min Cap)
200m Run
20 KB Swings P:(70/55) A:(55/35) H:(35/25)
20 Goblet Squats P:(70/55) A:(55/35) H:(35/25)
Friday
1. 13 mins to find a heavy Hang Snatch Double.
2. 6 Rounds For Time: (15 min cap)
3 Power Snatch P:(155/105) A:(115/75) H:(75/55)
6 Bar Facing Burpees
9 Wall Ball
Saturday
Partner WOD
Sunday
Hero WOD
INTENSITY
Monday
Warm-up
5 Rounds of:
100m Run, 10m Inch Worm, 10m Bear Crawl, 10 squats, 10 Twisting Lunges
Program #1
5x 3:00 on/ 1:00 off of:
5 Power Cleans
3 Burpees over the Bar
5 Front Squats
3 Burpees over the Bar
5 Push Press
3 Burpees over the Bar
Program #2
9 Minute AMRAP
10 SA Snatches
30 Double Under
10 Ball Slams
100m Run
Tuesday
Warm-up
3 Rounds
200m Run
15 Air Squats
15 Pushups
15 Abmat Sit-ups
15 TRX Rows
Program #1
14 Minute AMRAP
5 Deadlifts
10 Pushups
15 Goblet Squats
100m Farmer’s Carry
Program #2
21-15-9
Pull-ups
Cal Row
SA Thrusters
100m Sled Push
Wednesday
Warm-up
5 Rounds:
10 Cal Bike
10 Wall Squats
10 Ball Slams
10 Scapula Pushups
Program #1
12 Minute AMRAP
400m Run (Buy-In)
12 Landmine Deadlifts
12 SA Snatches (R)
24 TRX Knee Tucks
12 SA Snatches (L)
Program #2
40-30-20-10
Mountain Climbers
Single Unders
Weighted Box Step-ups
Program #3
Coach’s Choice
Thursday
Warm-up
Coach’s Choice
Program #1
6 Minute AMRAP
100m Run
10 Back Squats
10 TTB
REST 1:00
6 Minute AMRAP
100m Run
10 Front Squats
10 Knees to Elbows
Program #2
27-21-15-9
Cal Row
Box Jumps
Cal Bike
Friday
Warm-up
4 Rounds of:
10 3-second pause squats
10 Roll Back to Straddles
10 Scapula Pull-ups
10 Lunges
Program #1
3 RFT:
400m Run
20 Medball Cleans
60 Double Unders
Program #2
3:00 Max Distance Lid Walks
Program #3
3 RFT:
400m Run
15 Push Presses
15 Wallballs
Saturday
Warm-up
Coach’s Choice
Program #1
21-18-15-12-9
Overhead Squats
Front Rack Lunges
400m Run
Program #2
Coach’s Choice
Sunday
Coach’s Choice
