Monday 5-20-2019

Warm Up

400m Run

10 Step Ups

Strength

Deadlift

5-5-5-5-5 @85%

Metcon

“The Seltzer”

4 Rounds 

400m Run

15 Box Jumps

10 Power Cleans (95#/65#)

Friday 5-17-2019

Warm Up

2 Rounds

20 Doubles

10 Push-ups

Strength 

15 minutes

Bench Press

Establish 1RM

Metcon

AMRAP 12

30 Doubles

6 DB Hang Cleans

8 HSPU

Thursday 5-16-2019

Warm Up

2 Rounds

10 PVC Pass-thru

10 Walking Lunges

10 PVC Strict Press

Metcon

“Chelsea”

EMOM 30

5 pull-ups 

10 push-ups 

15 squats

Wednesday 5-15-2019

Warm Up

CrossFit Total Prep

Metcon

“CrossFit Total”

15 minutes 1RM Back Squat

15 minutes 1RM Strict Press

15 minutes 1RM Deadlift

Tuesday 5-14-2019

Warm Up

2 Rounds

200m Run

15 Sit-ups

Strength

Core Circuit 

Metcon

AMRAP 20

400m Run

Max unbroken T2B

Scored for total Reps

Rx + Wear your vest! 

Monday 5-13-2019

Warm Up

2 Rounds

250m Row

10 Ring Rows

Strength

Pendlay Row

15 Minutes 

Establish 1RM

Metcon

1000m Row

22 Pull-ups

22 Box Jumps

22 KBS

22 HR Push-ups

Friday 5-10-2019

Warm Up

2 Rounds

200m Run

10 Push-ups

Strength 

Bench Press

3-3-3-3-3@ 90%

Metcon

3 Rounds

400m Run

21 T2B

12 HSPU

Thursday 5-9-2019

Warm Up

2 Rounds

10 Calorie Row

10 PVC Good Mornings

Strength 

Deadlift

3-3-3-3-3@ 90%

Metcon

3 Rounds

24/17 Calorie Row

21 Wallballs 

18 Alt DB Clean (35#/20#)

15 lateral burpees over rower 

22 Minute Cap

Wednesday 5-8-2019

Warm Up

2 Rounds

10 Hang Snatch

10 Power Snatch

10 OHS

Strength 

Pendlay Row

3-3-3-3-3@ 90%

Metcon

21 High Hang Snatch (95#/65#)

21 pull-ups 

15 Low Hang Snatch

15 CTB

9 Power Snatch

9 MU

Tuesday 5-7-2019

Warm Up

2 Rounds

10 Step-ups

10 PVC Pass-thru

Strength

Strict Press

3-3-3-3-3@ 90%

Metcon

3 Rounds

10 DB Push Jerk (50#/35#)

10 DB Box Step Overs (50#/35#)

10 Strict Ring Dips