Saturday Aug 14
1 Class 10AM (Open 7-12)
With a partner, split anyway you like, 1 partner working, 1 partner resting
35 Min Cap
100 Double Unders
20 Hang Snatch 95/65
100 Double Unders
20 Hang Clean 115/85
100 Double Unders
20 Squat Clean Thursters 135/100
2 x 1 Lap (330M) Run (1 person runs the other rests)
40 HandStand Push Ups
2 x 1 Lap Run
40 Chest to Bar Pull Ups
2 x 1 Lap Run
40 Toes to Bar
2 x 1 Lap Run
(We don’t expect everyone to finish)
If you think it looks to easy, start with the bar at 135/100 and go from there.
Sunday Aug 15
1 Class 9AM (Open 7-11)
3-5-7-9-11-13-11-9-7-5-3 (85 Reps total)
OverHead Squats 135/95
Burpee Pull Ups
(Scale the weight so that you can at least do the 1st set of 9 Unbroken, or do front squats, or do OH Step Back Lunge)
M-F Doors open at 5:00 AM
M-F Classes
6:00 AM, 7:15 AM, Noon
Mon&Tues
5:00, 6:00 & 7:00 PM
Wed and Thurs
5:00 & 6:30 PM
Fri
5:30PM
Monday Aug 16
Week 3 Of our Strength Cycle
Either 3×3 or 3×5 Back Squat (the 3×3 option is different than the last 2 weeks)
Whichever option you choose you should be able to go heavier than last weeks 3×5 or 5×3
Metcon:
“Fran”
21-15-9
Thrusters 95/65
Pull Ups
If you’re relatively new to CF and have never done this workout you are have been missing out and are in for a real treat today.
For years, the workout Fran was synonymous with CrossFit.
Log your score in SugarWOD and we will revisit this workout in about 2 months so you can check your progess.
If 45 pull ups is a little daunting, consider doing 12-9-6 instead of 21-15-9 for the pull ups.
Tuesday Aug 17
Either 3×3 or 3×5 Deadlift (same options as last week)
Either try the same rep scheme with slightly more weight each set, straight sets if you didn’t do straight sets last week, or the 3×5 option if you did 3×3 last week.
Also do 1 set of 12 deadlifts. If you got 12 last week, go heavier. If you fell short of 12 last week, use that weight and go for more reps)
Metcon:
15 Min AMRAP
10 DB Hang Clean and Jerk 50/35
15 Toes to Bar
20 DB Hang Clean and Jerk
15 Toes to Bar
30 DB Hang Clean and Jerk
15 Toes to Bar
40…
15
Etc
Wednesday Aug 18
2 Min work, 1 Min Rest for 45 Min
200M Run
5 HandStand Push Ups
AMRAP Step Back lunges w/ a 45/35 plate overhead
Thursday Aug 19
Either 3×5 or 5×3 Front Squat (Same options as last week)
Also, 1 set of 12+ Back Squats
Metcon:
15 Min AMRAP
25 DU
5 Deadlift (275/185)
25 DU
20/15 Cal Bike/Row/Ski
Friday Aug 20
Either 3×5 or 5×5 Strict Press (Behind the neck if you want)
and 1 set of 12-20
Metcon:
“Nate”
20 Minute AMRAP
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings 70/53
Another classic CrossFit workout
If you’ve got muscle ups and handstand push ups, keep on plowing through this workout even if you’re staring at the wall or rings for a little bit.
If you’re scaling, lets do 4 Burpee Pull Ups in place of the 2 muscle ups and 4 handstand push ups.
If can get 5-7 rounds in the 1st 8 minutes and another 5-7 rounds in the last 12 minutes, you scaled it correctly.
