Mobility @ 5:45PM
Outdoor Core Blast Tonight@ 6:45PM!
Strength:
EMOM 15
Hang Squat Snatch
1 – 5: 65 – 70%
6 – 10: 70 – 75%
11 – 15: 75 – 80%
Conditioning:
5 Rounds
200m Run (Rx+: 300)
25ft Handstand Walk (Fx: 50ft Bear Crawl) (Rx+: 50ft)
Rest 1:00
| Weekly Overview | Events/Classes | |
| Monday | Long METCON | Free ART tissue treatment from Full Motion Life & Sport 5-7PM |
| Tuesday | Hang Squat Snatch | Mobility @ 5:45PM Outdoor Core Blast Tonight @6:45PM |
| Wednesday | Deadlifts | |
| Thursday | Pressing Complex | |
| Friday | “The Chief” | |
| Saturday | Back Squats | Free Beginner CrossFit Class @ 12PM REGISTER |
| Sunday | Power Cleans | Yoga @ 10AM Skills Class @ 1:30PM (Rope Climbs & Handstand Push Ups) |
Conditioning:
AMRAP 36
100 Double Unders (Fx: 75) (Rx+: 125)
36 Sit Ups
36 Russian Kettlebell Swings (32/24) (Fx: 24/16)
18 Burpee Box Jumps (24/20) (Rx+: 27/22)
Normal Schedule!
Skills Class today @ 1:30PM Ring Muscle Ups
Strength:
10 – 8 – 6 – 4 – 2
Strict Pull Ups (Fx: 5 – 4 – 3 – 2 – 1)
Strict Ring Dips (Fx: Ring Push Ups)
Conditioning:
30 – 20 – 10
Thrusters (95/65) (Fx: 75/55) (Rx+: 115/80)
After Each Round:
20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
INOVA Blood Drive 9AM-2PM LINK to sign up
Free Beginner CrossFit Class @ 12PM REGISTER
Strength:
E3MOM 15
10 Deadlifts
1: 60 – 65%
2: 60 – 65%
3: 65 – 70%
4: 65 – 70%
5: 65 – 70%
Conditioning:
On a 12:00 Clock
Buy In:
1000m Run (Fx: 800m)
In Remaining Time:
AMRAP
5 Rope Climbs (Fx: 3)
20 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
Strength:
4 Rounds
5 Each Arm Kettlebell Windmills
:30 Each Arm High Plank (Weighted if Possible)
Conditioning:
EMOM 20
1: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
2: 20 Alternating Pistol Squats (Fx: Reverse Goblet Lunges (50/35))
3: 2 Hang Cleans + 1 Push Jerk (ME)
4 – 5: Rest
Mobility @ 5:45PM (Hips and Shoulders)
Strength:
E2MOM 18
Power Snatch
1 – 3: 3@70 – 75%
4 – 6: 2@75 – 80%
7 – 9: Build to Heavy Single
Conditioning:
With a Partner, Alternating Movements
AMRAP 12
15/10 Calorie Row (Fx: 10/7)
10 Burpees Over the Rower
10 Box Jumps Overs (27/22) (Fx: 24/20) (Rx+: 30/24)
Strength:
E3MOM 15
10 Back Squats
1: 60 – 65%
2: 60 – 65%
3: 65 – 70%
4: 65 – 70%
5: 65 – 70%
Conditioning:
Every 1:30 for 2 Rounds
1: 22/17 Calorie Ski (Fx: 20/15) (Rx+: 25/20)
2: 30 Push Ups (Fx: 20) (Rx+: 40)
3: 30 Kettlebell Swings (32/24) (Fx: 24/16)
4: AMRAP Pull Ups
Outdoor Core Blast Tonight@ 6:45PM!
Strength:
E2MOM 18
Split Jerk
1 – 3: 3@70 – 75%
4 – 6: 2@75 – 80%
7 – 9: Build to Heavy Single
Conditioning:
For Time:
20 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
400m Run
40 Wall Balls (20/14) (Fx: 30) (Rx+: 50)