Free Beginner CrossFit Class @ 12PM REGISTER
Strength:
E3MOM 15
8 Deadlifts
1: 65 – 70%
2: 65 – 70%
3: 70 – 75%
4: 70 – 75%
5: 70 – 75%
Conditioning:
AMRAP 8
8 Each Arm Kettlebell Suitcase Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
16 Push Ups (Fx: 8)
200m Run
Conditioning:
“Isabel”
30 Snatches (135/95)
Strength:
4 Rounds
2 Turkish Get Ups Each Arm (↑)
25ft Handstand Walk (Fx: 3 Wall Walks or 10 Wall Facing Shoulder Taps) (Rx+: 50ft)
Strength:
EMOM 6
1 High Hang Muscle Clean (↑)
Rest 1:00
EMOM 8
1 High Hang Power Clean (↑)
Conditioning:
For Time:
3 – 6 – 9 – 12 – 15
Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)
Toes to Bar
Burpees
Strength:
E3MOM 15
Push Jerk
1 – 4: 8 @60 – 65%
5: AMRAP @60 – 65%
Conditioning:
EMOM 15
1: 18/12 Calorie Bike (Fx: 13/9) (Rx+: 20/15)
2: 18/12 Calorie Ski (Fx: 13/9) (Rx+: 20/15)
3: 5 Devil’s Press (35/20) (Fx: 25/15) (Rx+: 50/35)
4: Rest
5: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
No Mobility
Outdoor Core Blast Tonight@ 6:45PM!
Strength:
E3MOM 15
8 Back Squats
1: 65 – 70%
2: 65 – 70%
3: 70 – 75%
4: 70 – 75%
5: 70 – 75%
Conditioning:
For Time:
500m Run
50 Russian Kettlebell Swings
400m Run
40 Russian Kettlebell Swings
300m Run
30 Russian Kettlebell Swings
200m Run
20 Russian Kettlebell Swings
100m Run
10 Russian Kettlebell Swings
Kettlebell Weights: (24/16) (Fx: 16/12) (Rx+: 32/24)
Time Cap 18:00
| Weekly Overview | Events/Classes | |
| Monday | Snatch | |
| Tuesday | Back Squats | No Mobility Outdoor Core Blast Tonight @6:45PM |
| Wednesday | Push Jerk | |
| Thursday | Hang Clean | |
| Friday | “Isabel” | |
| Saturday | Deadlifts | Free Beginner CrossFit Class @ 12PM REGISTER |
| Sunday | Handstand | Yoga @ 10AM No Skills class. |
Strength:
Every 1:30 for 8 Sets
Rx:
1 Snatch Balance (↑)
Fx:
1 Snatch Grip Push Press + Overhead Squat (↑)
Conditioning:
AMRAP 12
3 Hang Power Snatches (155/105) (Fx: 115/80) (Rx+: 175/120)
6 Strict Handstand Push Ups (Fx: Kipping)
9 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
Skills Class Canceled until further notice
Strength:
5 Strict Toes to Bar (Fx: Strict Leg Raises) (Rx+: 7)
10 Arch Extensions or GHD Hip Extensions
10 Scap Pull Ups
10 Kip Swings
Skills:
Freestanding Handstand Hold and/or Handstand Walks
Conditioning:
AMRAP 7
14 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
14 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
Free Beginner CrossFit Class @ 12PM REGISTER
Strength:
E2MOM 16
1 Squat Clean
1 – 2: 70 – 75%
3 – 4: 75 – 80%
4 – 8: Build to Heavy Single
If you miss a lift, reduce weight by 5%
Conditioning:
30 – 20 – 10
Push Ups (Fx: 20 – 10 – 5) (Rx+: 40 – 30 – 20)
Reverse Lunge Wall Balls (20/14)