Category Archives: crossfit

Monday the 16th

burnout

I. 3 Rounds NFT

Row 400 Meters

10 Golblet Squats

10 Burpees

II. Back Squat @ 80%

3 – 4 – 3 – 3 – 2 – 1

III. For Time (18 min time cap):

30 Wall Balls 20/14#

30 Power Cleans 115/75#

400 Meter Run

30 Pull Ups

30 Box Jumps

 

 

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Friday the 13th

I. 3 RDS (NFT)
7 inch worms
7 cross overs
15 sit ups

II. Snatch
3 x 10 @ 65-75% of 1RM

III. 4 rounds for time:
• 20 cal Row
• 10 Toes-to-Bar
• 10 Power Snatches 115/75#

IV. Single arm farmer’s carry
3x 100m 70/53#

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Wednesday the 11th

I. 3 RDS (NFT)
10 jumping jacks
10 lunges with 45/25# plate ovhd
45 second squat hold

II. Back Squat
3 x 10 @ 65-75% of 1 RM

III. AMRAP (12)
10 Toes to bar
12 dumbbell snatches 50/35#
12 box jumps 24/20″

IV. 3 RDS
100 m single arm farmer’s carry 70/53#

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Tuesday the 10th

 

I. 3 RDS (NFT)
15 push ups
10 lunges with torso twist
10 strict pull ups

II. Deadlift
3 x 10 @ 65-75% of 1 RM

III. 2 rounds for time:
• 1000 m Row
• 100 Double Unders
• 10 Power Clean & Jerks 135/95#

IV. Dumbbell rows
3 x 10

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Monday the 9th

I. 3 RDS (NFT)
15 push ups
15 sit ups
15 air squats

II. 4 front squats
8 back squats
@ 70% of your 1RM front squat

III. for time

• 400 m Run
• 21 Wall Balls 20/14#
• 21 Kettlebell Swings 53/35#
• 400 m Run
• 15 Wall Balls 20/14#
• 15 Kettlebell Swings 53/35#
• 400 m Run
• 9 Wall Balls 20/14#
• 9 Kettlebell Swings 53/35#

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