Strength:
E2MOM 18
Power Clean
1 – 3: 3@75 – 80%
4 – 6: 2@80 – 85%
7 – 9: Build to Heavy Single (Max effort if possible)
Conditioning:
50 – 40 – 30 – 20 -10
Russian Kettlebell Swings (24/16) (Fx: 16/12)
10 Handstand Push Ups (Fx: 5) (Rx+: 3″ Deficit)
For Rx+ Only: 5 Hand Release Push Ups if you break on any sets of kettlebell swings.
Strength:
E3MOM 15
8 Back Squats
1: 60 – 65%
2: 65 – 70%
3: 65 – 70%
4: 65 – 70%
5: 70 – 75%
Conditioning:
AMRAP 9
9 Bar Muscle Ups (Fx: Chest to Bar)
18 Sit Ups
200m Run (Rx+: 300m)
Mobility @ 5:45PM
Outdoor Core Blast Tonight@ 6:45PM!
Conditioning:
“Grace”
30 Clean and Jerks (135/95)
Strength:
4 Rounds
2 Turkish Get Ups Each Arm (↑)
2 Wall Walks
Max Unbroken Double Unders or 1:30 of Double Under Practice
Arlington Pain and Rehab will be on-site tomorrow from 5-7PM
| Weekly Overview | Events/Classes | |
| Monday | Strict Press | Free Eval and Treatment from Arlington Pain and Rehab between 5-7PM |
| Tuesday | “Grace” | Mobility @ 5:45PM Outdoor Core Blast Tonight @6:45PM |
| Wednesday | Back Squats | |
| Thursday | Power Cleans | |
| Friday | Long EMOM | |
| Saturday | Deadlifts | Free Beginner CrossFit Class @ 12PM REGISTER Scaled Comp @ CFR7 3-8PM |
| Sunday | Squat Snatch | Yoga @ 10AM Skills Class @ 1:30PM (Double Unders & Toes To Bar) |
Strength:
E3MOM 15
Strict Press
1 – 4: 8 @60 – 65%
5: AMRAP @60 – 65%
Conditioning:
AMRAP 12
12 Each Side Dumbbell Suitcase Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
24 Box Jump Overs (24/20)
12/8 Calorie Row (Fx: 10/7)
Skills Class today @ 1:30PM (Kipping Handstand Push Up & Handstand Walks)
No more open gym 3:30 – 5:30PM and 4:30PM WOD.
Strength:
5 Rounds
10 Wall Ball Sit Up Partner Toss
100m Jog With Partner
Conditioning:
5 Rounds
500m Run
10 Hang Power Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)
5 Bar Muscle Ups (Fx: Burpee Chest to Bar) (Rx+: Ring Muscle Ups)
Free Beginner CrossFit Class @ 12PM REGISTER
Strength:
10:00 to Establish:
10RM Back Squat
Rest/Transition 2:00
10:00 to Establish:
10RM Deadlift
Conditioning:
EMOM 5
1: 15 Toes to Bar (Fx: 10) (Rx+: 20)
2: 20/15 Calorie Bike (Fx: 15/10)
3: 15 Toes to Bar (Fx: 10) (Rx+: 20)
4: 20/15 Calorie Ski (Fx: 15/10)
5: AMRAP Toes to Bar
Conditioning:
E2MOM 18
Power Snatch
1 – 3: 3@75 – 80%
4 – 6: 2@80 – 85%
7 – 9: Build to Heavy Single (Max effort if possible)
Strength:
2 Rounds
50 Kettlebell Push Press (24/16) (Fx: 16/12)
150 Double Unders (Fx: 100) (Rx+: 200)
Switch hands every 5 reps on push press.
Time Cap 10:00
Rope climbs in the WOD!
Strength:
4 Rounds
10 Each Side Kettlebell Side Bends
20 Russian Twists
20 Tuck-Ups (Fx: 10)
Conditioning:
AMRAP 12
24 Box Jumps (24/20)
12 Weighted Sit Ups (25/15) (Rx+: 45/25)
1 Legless Rope Climb (Fx: Legged) (Rx+: 2)