HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit the week of 5/11/20

Monday:

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:

2 Rounds for Time

25 V-Ups / Toes-to-Bar
10 DB or KB Power Clean + Push Press + Forward Lunge /side
80 Double-Unders or 200 Single-Unders

Tuesday:

Lift:

Every 3 mins – for 4 sets

Deadlift X5 @70-75%

(Simple Set-Up)

Every 3 mins – for 4 sets

DB or KB Deadlift X8-10

Met-Con:

For Time

400m Run, then…

4 Rounds of Cindy:

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

800m Run, then…

5 Rounds of Cindy:

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

1 Mile Run, then…

6 Rounds of Cindy:

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

Wednesday:

Lift:

Every 2.5 minutes – for 6 Sets

Strict Press X2-4 @78%

(Simple Set-Up)

Every 2.5 minutes – for 6 Sets

4-6 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:

EMOM-12m

Min-1:  40 Double-Unders
Min-2:  10 DB/KB Thrusters (5/side)
Min-3:  25 DB/KB Swings
Min-4:  Rest

Rest 1 additional Minute, then…

For Time

80 Double-Unders
20 DB/KB Thrusters (10/side)
50 DB/KB Swings

Thursday:

Lift:

Every 2 minutes – for 6 Sets

High Hang Power Snatch X3

Build across the sets to a heavy quality set of 2 reps.

(Simple Set-Up)

Every 2 minutes – for 6 Sets

3 DB/KB Muscle-Snatches + 2 OH Squats/side*

*(Substitute Single Arm Front Rack Squat if need be)

Met-Con:

For Time

21-18-15-12-9-6

Jump Squats
DB/KB Push Press

At the bottom of each round – 30 second Wall Sit

Friday:

Lift:

Every 2.5 mins – for 4 Sets

Power Clean + 4 Front Squats

Build to a heavy set

(Simple Set-Up)
Every 2.5 minutes – for 3 Sets

6 Single-Arm Swings (3/side) + 6-10 Goblet Squats

Then, after the last set…

1 Set of MAX Unbroken Reps of Goblet Squat

Met-Con:

4 Rounds

800m Run or 1,000m Row or 2,400m (1.49 mile) Bike

Rest 2 minutes between Rounds.

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