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20
Apr

Wednesday, April 21, 2021







Strength: 

E2MOM 20
1: 8 Bench Press @65 – 70%
2: 8 Pendlay Row (As close to bench press weight as possible)

AMRAP final set of both movements.

Conditioning:

15 – 12 – 9 – 12 – 15
Power Cleans (75/55) (Fx: 45/35) (Rx+: 95/65)
Push Jerks (75/55) (Fx: 45/35) (Rx+: 95/65)


19
Apr

Tuesday, April 20, 2021


Core Blast – 6:45pm!!!! 


Strength: 

E2MOM 10
5 Back Squats@70 – 80%

Conditioning: 

EMOM 16
1: 275/220m Ski (Fx: 220/180) (Rx+: 300/250)
2 – 4: 500m Run (Fx: 400) (Rx+: 600)

18
Apr

Monday, April 19, 2021

Weekly OverviewEvents/Classes
MondayBodybuildingFree Beginner CrossFit – 6:45pm REGISTER
TuesdayBack SquatsCore Blast – 6:45pm!
WednesdayBench/Pendlay Row
ThursdayLower Body Strength
FridayHang Power Cleans
Saturday“Quarterfinals Test 5”
Skills Class at 1:15pm:
Strict / Kipping / Butterfly Pullups

SundayLong ConditioningYoga – 10:00am

Strength:

4 Rounds
10 Dumbbell Lateral Raises
10 Dumbbell Front Raises
20 Alternating Kettlebell Strict Press
5 – 10 Strict Ring Dips
5 – 10 Strict Pull Ups (Chest to Bar if Possible)

Conditioning: 

AMRAP 10
4 Bar Muscle Ups (Fx: 4 Burpee Chest to Bar Pull Ups) (Rx+: 6 Bar Muscle Ups)
16 Jump Switch Lunges
16 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)

17
Apr

Sunday, April 18, 2021


OPEN GYM Sunday morning is cancelled!



Strength:

EMOM 12
1: 6 – 8 Barbell Roll Outs
2: :15 – :30 L-Sit Hold (Fx: Tuck Hold)
3: 20 Hollow Rocks
4: Rest

Conditioning:

400m run

Then...

5 Rounds
10 HSPU (Fx: 6)
15 Box Jumps (24/20)

Then…

400m run

16
Apr

Saturday, April 17, 2021

Skills Class 1:15pm: Bar / Ring Muscle Ups

OPEN GYM Sunday morning is cancelled!

Strength: 

E2MOM 10
5 Deadlifts @70 – 80%

Reset every rep and start from dead stop.

Conditioning:

AMRAP 11
22 Sit Ups
22 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

15
Apr

Friday, April 16, 2021

Conditioning:

“Karen”
150 Wall Balls

Compare to 11/13/2019

Finisher:

3 Rounds
10 Bottom Half Barbell Biceps Curls
10 Top Half Barbell Biceps Curls
10 Barbell Biceps Curls
10 Bottom Half Band Triceps Extension
10 Top Half Band Triceps Extension
10 Band Triceps Extension

14
Apr

Thursday, April 15, 2021

 

 

Strength: 

E3MOM 15
1 High Hang Power Snatch + 2 Hang Power Snatches (↑)

Conditioning:

:30 to Complete
(15/11) Calorie Ski (Fx: 12/10) (Rx+: 18/14)

Then…

3 Rounds
5 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
10 Push Jerks (115/80) (Fx: 75/55) (Rx+: 135/95)


13
Apr

Wednesday, April 14, 2021







Strength: 

5 Rounds
20 Alternating Reverse Deficit Farmer’s Lunges
10 Narrow Stance Goblet Squats

Conditioning:

2 Rounds
600m Run
120 Double Unders (Fx: 80)
30 Toes to Bar (Fx: 20)

Time Cap 18:00