Front Squats and hard work for Friday!
FRIDAY Strength Front Squat [Video] Every 2 minutes for 5 Sets complete 3 Front Squats. If all goes well, add #20-30 from last week's 60% of 1rep.
Conditioning EMOM for 12 Minutes: • Minute 1: 7 Toes to Bar (10 T2B for Rx+) • Minute 2: 7 Thrusters (#95/65; 10 Thrusters for Rx+)
Rest 4 Minutes
AMRAP in 4 Minutes: • 10 Bar Facing Burpees • 10 Deadlifts (#185/125)
Front Squat Technique
Cleans and more for Thursday!
THURSDAY Strength Clean [Video] Every 2 minutes for 6 sets complete 3 Cleans. 3 Singles. Full squat. Focus on technique. If all goes well, add 10-20lbs from last week.
Conditioning For Time: 40 Box Jumps (24"/20") 15 Airdyne Calories 10 Hang Power Cleans (#115/75 Rx; #135/95 Rx+) 30 Box Jumps 15 Airdyne Calories 10 Hang Power Cleans 20 Box Jumps 15 Airdyne Calories 10 Hang Power Cleans
The Clean
Wednesday overhead work and more!
WEDNESDAY Strength Push Press [Video] Every 2 minutes for 5 sets complete 3 Push Press. Use the same weight across all sets. Add #10-20 from last week's 60% of 1rep.
Conditioning For Time: 20 Calorie Row 15 Kettlebell Swings (#55/35) 20 AbMat Sit-ups 30 Calorie Row 15 Kettlebell Swings 30 AbMat Sit-ups 40 Calorie Row 15 Kettlebell Swings 40 AbMat Sit-ups
Push Press
Snatch work and AMRAP conditioning for Tuesday!
TUESDAY Strength Snatch [Video] Every 2 minutes for 6 sets complete 3 Snatches. 3 Singles. Full squat. Focus on technique. If all goes well, add 10-20lbs from last week.
Conditioning EMOM for 12 Minutes: • Minute 1: 8 Overhead Squats (#95/65 Rx; 12 OHS for Rx+) • Minute 2: 8 Chest to Bar Pull-ps (12 C2B for Rx+)
Rest
AMRAP in 5 Minutes: Burpees
The Snatch
Deadlifts and more to begin the week!
MONDAY Strength Deadlift [Video] Complete 5 Sets of 5 Deadlifts at the same weight across all sets. Add #20-30 from last week's 60% of 1rep.
Conditioning For Time: 42 Wall Ball Shots (#20/14) 50 Double Unders 30 Wall Ball Shots 50 Double Unders 18 Wall Ball Shots 50 Double Unders 10 Wall Ball Shots 50 Double Unders
The Deadlift
Sunday Funday!
SUNDAY Partner Conditioning "Nate" AMRAP in 20 Minutes: • 2 Muscle-ups (Scaled: 4 Pull-ups + 4 Push-ups) • 4 Handstand Push-ups (Scaled: 4 Dumbbell Push-Press) • 8 Kettlebell Swings (#70/55)
* Partners will complete one round at a time and then switch.
Optional Additional Work 8 Minutes of 30 Seconds On, 30 Seconds Off: • Partner 1 = Max Air Squats while Partner 2 = Max Turf Width Shuttle Runs • Switch Movements
* Flip flop movements at each rest transition. Partners will Squat and Run 4x each.
Saturday Partner WOD!
9am: Partner CrossFit WOD; 10am: Open Gym Hour
SATURDAY Partner Conditioning AMRAP in 7 Minutes: • 12 Power Snatch (#75/55) • 24 Double Unders
Rest 3 Minutes
AMRAP in 7 Minutes: • 10 Power Cleans (#135/95) • 15 Pull-ups
Rest 3 Minutes
AMRAP in 7 Minutes: • 5 Deadlifts (#225/155) • 10 Barbell Burpees
Friday Front Squats!
FRIDAY Strength Front Squat [Video] Complete 5 Sets of 3 Front Squats @60% of your 1rep.
Conditioning For Time: 30 Kipping HSPU (Scaled: 30 Push Press #95/65) 30 Box Jumps (24"/20") 30 Thrusters (#95/65) 30 Box Jumps (24"/20")
Front Squat Technique
Cleans and more for Thursday!
THURSDAY Strength Clean [Video] Every 90 seconds for 6 sets complete 3 Cleans. Full squat. Stay light; we will build each week.
Conditioning For Time: 60 Calorie Row 30 Power Cleans (#135/95 Rx; #155/105 Rx+) 20 Calorie Row 10 Bar Muscle-ups (Scaled: 20 Pull-ups)
The Clean
Wednesday we go overhead and more!
WEDNESDAY Strength Push Press [Video] Complete 5 sets of 3 Push Press @60% across all sets.
Conditioning For Time: 21 Dumbbell Snatch (#50/30 Rx; #70/50 Rx+) 21 Toes to Bar 100ft Walking Lunge 15 Dumbbell Snatch 15 Toes to Bar 100ft Walking Lunge 9 Dumbbell Snatch 9 Toes to Bar 100ft Walking Lunge
Push Press
