Free Beginner CrossFit – 12:00pm REGISTER
Strength:
E2MOM 12
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (ME)
Conditioning:
For Time:
18 – 15 – 12 – 9 – 6 – 3
Chest to Bar Pull-Ups (Fx: Pull-Ups)
Strict Handstand Push-Ups (Fx: Kipping Handstand Push Ups)
Time Cap 12:00
Conditioning:
AMRAP 37
1000 Run
10 Back Rack Lunges (135/95) (Fx: 95/65)
1000 Row
10 Front Rack Lunges (135/95) (Fx: 95/65)
Strength:
E2MOM 18
2 Front Squats (↑)
Conditioning:
75 Toes To Bar (Fx: 50)
EMOM including 0:00
12 Kettlebell Swings (Rx: 24/16)(Fx: 16/12)
Time Cap 10:00
Strength:
EMOM 8
1 Power Clean + 1 Push Jerk + 1 Hang Power Clean + 1 Push Jerk (↑)
Must be touch-and-go.
Conditioning:
E2MOM 24
1: Assault Bike Cals (Rx: 30/25) (Fx: 25/20)
2: Rest
3: Ski Erg Cals (Rx: 30/25) (Fx: 25/20)
4: Rest
Core Blast – 6:45pm!!!!
Free Beginner CrossFit – 7:45pm REGISTER
Strength:
E3MOM 15
6 Each Arm Tempo Dumbbell Bench Press (30×3)
1:00 High Plank
Conditioning:
5 Rounds
12 Box Jumps (30/24) (Fx: 24/20)
6 Power Snatches (155/105) (Fx: 115/80)
Rest 1:00
| Weekly Overview | Events/Classes | |
| Monday | Open Workout 12.4 | |
| Tuesday | Dumbbell Bench Press | Core Blast – 6:45pm Free Beginner CrossFit – 7:45pm REGISTER |
| Wednesday | Power Clean and Push Jerk Complex | |
| Thursday | Front Squats | |
| Friday | Long Conditioning | |
| Saturday | Power Snatch Complex | Free Beginner CrossFit – 12:00pm REGISTER |
| Sunday | Kettlebell Fun! | Yoga – 10:00am |
Strength:
“12.4”
AMRAP 12
150 Wall Balls (Rx: 20/14)
90 Double Unders
30 Ring Muscle Ups
Conditioning:
4 Rounds for Quality
100m Each Arm Kettlebell Overhead Carry
:15 – :20 L – Sit Hold
10 – 20 V – Ups
*Schedule Update* Open Gym is cancelled for today.
Yoga with Kristen!!! – 10:00AM
Strength:
EMOM 9
1: 10 Strict Ring Dips
2: 15 Weighted Sit Ups (Rx+: GHD Sit Ups)
3: 50ft Handstand Walk (Fx: 3 Wall Walks)
Conditioning:
3 Rounds
400m Run
20 Push Ups
200m Run
20 Dumbbell Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
100m Run
10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
Rest 1:00
Free Beginner CrossFit – 12:00pm REGISTER
Strength:
E3MOM 18
3 Squat Cleans (ME)
Conditioning:
AMRAP 8
5 Strict Pull Ups (Fx: 2 Strict Pull Ups)
10 Deadlifts (225/155) (Fx: 185/125) (Rx+: 275/185)
Conditioning:
EMOM 40
1: AMRAP Calorie Assault Bike
2: Rest
3: AMRAP Burpee Box Jump Overs (Rx: 24/20)
4: Rest
5: AMRAP Calorie Ski Erg
6: Rest
7: AMRAP Box Jump Overs (Rx: 24/20)
8: Rest
