HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit the Week of 5/04/20:

Monday:

Lift:

EMOM-14m
Snatch X1

Same focus as last week. Build across the sets. If you miss more than 2 times in one set, you are done. Begin at approximately 50% and add 5-10Lbs each set depending on comfort level. You can stay at the same weight for multiple sets as well to focus on consistency & technique.

(Simple Set-Up)
5 Sets – for Quality

4 Single-Arm DB or KB Swings + 3 High-Pulls + 3 Snatches

Complete the above complex 2 times per side, resting when needed.

Met-Con:

AMRAP-5m

6 Forward DB or KB Lunges (3/side)
6 Snatches (3/side)
6 Push Press (3/side)

Rest 2 minutes

AMRAP-5m

6 Thrusters (3/side)
6 Reverse DB or KB Lunges (3/side)
6 Burpees

Rest 2 minutes

AMRAP-5m

9 V-Ups
9 Tuck Jumps

Score = Rounds + Reps (18 reps per round)

Tuesday:

Lift:

Every 2.5 minutes – for 5 Sets
Strict Press X2-4 @75%

(Simple Set-Up)
Every 2.5 minutes – for 5 Sets

6-10 Half Kneeling DB or KB Shoulder Press /side or 4-8 Strict Handstand Push-Ups (Use furniture/Box to perform modified Strict HSPU) / Pike Push-Ups

Met-Con:

For Time

800m Run
Then…

4 Rounds of

5 Pull-Ups or DB/KB Rows/side
10 Push-Ups
15 Air Squats

Then…
800m Run

4 Rounds of

5 Pull-Ups
10 Push-Ups
15 Air Squats

Then…
800m Run

20 Pull-Ups or DB/KB Rows/side
40 Push-Ups
60 Air Squats

Wednesday:

Lift:

Every 2.5 minutes – for 5 Sets
Clean & JerkX2 @70-80%

Reps do not have to be touch-and-go, you can reset if need be.

(Simple Set-Up)
Every 2.5 minutes – for 5 Sets
6 DB or KB Clean & Jerks/side

Complete the above complex 12 times (6 times per side) within the 2.5 minutes.

Met-Con:

5 Rounds for Time

10 No Push-Up Burpees
10 V-Ups / Toes-to-Bar
5 Box-Jumps
5 Tuck Jumps
10 Forward Lunges
10 Push-Ups

Rest 90 seconds After each Round

Thursday:

Lift:

Every 3 mins – for 3 Sets
Front Squat X6-8 @64%

(Simple Set-Up)
Every 3 minutes – for 4 Sets

Tempo Goblet Squat X5 + 8-10 “Regular Reps”

Tempo = 3 sec down, 1 sec at bottom, 1 sec up

Met-Con:

5 Rounds

Run 400m or Row 500m or Bike 1200m

Rest = Time it took to complete each Round + 30 seconds.

Score = Total Time

Friday:

Lift:

Every 3 mins – for 4 sets
Deadlift w/Pause at knees X5 @67-72%

Pause 1 sec at knees on the way up, then finish the rep and return weight to the floor.

(Simple Set-Up)
Every 3 mins – for 4 sets

DB or KB Deadlift w/Pause at knees X6/side

Pause 1 sec at knees on the way up, then finish the rep and return weight to the floor.

Met-Con:

Every 3 minutes – for 5 Rounds

14 DB/KB Push Press [Barbell: 14 Push Press (75/55) (115/75)]
40 Double-Unders
25 DB or KB Swings [Barbell: 14 Hang Power Cleans]

Score = Total Reps out of 395 (DB/KB), or 340 (Barbell)

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