Metcon:

4 RFT

12 HSPU

16 Power Cleans (115/75)

24 Goblet Squats (44/30)

Crossfit

Strength:

Push Jerk- 4x3 Build to a heavy set

Metcon:

For Time, in order

50 DB Box Step Ups (50/35) (24/20)

40/30 cal Row

50 Med Ball Sit Ups (20/14)

Crossfit Light

For Time, in order

50 DB Box Step Ups (35/25) (20/14)

30/25 cal Row

50 Med Ball Sit Ups (20/14)

Metcon:

For Time

75 DU/150 SU

4 Rounds

7 Power Snatch (95/65)

7 TTB

75 DU/150 SU

4 Rounds

7 Power Snatch

7 TTB

75 DU/150 SU

Metcon:

24 min EMOM

Min 1: 5 C2B Pull Ups

Min 2: 4 DB Thrusters (60s/40s)

Core Work:

3 Rounds

20 sec Hollow Hold

15 Rower Pike Ups

Crossfit

Strength:

Back Squat- 8x1

Start @ 70%

Metcon:

3 min AMRAP x 3

6 Push Press (115/75)

16 Jumping Lunges

Rest 1 min between rounds. Pick up where you left off.

The score is the total from all 3 rounds.

Crossfit Light

1.

3 min AMRAP x 3

6 Push Press

16 Jumping Lunges

Rest 1 min...

Strength:

Thruster- 7x1 (135/85) Add weight if you can

Metcon:

5 RFT

25 KB Swings (53/35)

20 KB Push Press (53/35) - 10 per arm

15 Med Ball Cleans (20/14)

Strength:

Reverse DB Lunges- 3x10 - Hold DBs in front rack. 5 per leg.

Start with 50s/35s and increase if you can

Metcon:

3 RFT

10 Shuttle Runs

10 Box Jump Overs (30/24)

10 Pike Push Ups

***Don't forget! The 4:45 weightlifting class is now a Crossfit class. Hope to see everybody for some deadlifts!***

Crossfit

Metcon:

20 min AMRAP

1 Deadlift (275/185)

10 Pull Ups

15 Sit Ups

Crossfit Light

15 min AMRAP

10 DB Deadlifts (35s/25s)

10 Jumping Pull Ups

10 Sit Ups

Metcon:

3 Rounds, each for time

50/40 cal Row (Scaled: 40/30 cal Row)

Rest ~5 minutes between rounds

Strength:

5 Sets

2 Cleans + 1 Jerk

Start @ (155/95)

Metcon:

For Time

60-40-20 (m)

OH Carry (53/35)

30-20-10

Front Squat (135/85)

3-2-1

Rope Climb

60m OH Carry, 30 Front Squats, 3 Rope Climbs, 40m OH Carry, ...

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