June 18 – 24

Saturday

40 Min Cap:
With a partner
1 Mile Run (1 runner at a time)
Then
4 Rounds:
20 Snatch (115/85)
30 TTB
Then
4 Rounds:
20 OverHead Squats
30 pull ups
Then
4 Rounds:
20 S2OH
30 alternating pistols
Then
150/120 cal

Sunday

10 Rounds for Time:

3 Cleans + 2 Front Squats + 1 Jerk *
200m sprint
Rest 1:00 between rounds

*Complex should be heavy but needs to be unbroken for all 10 rounds
*Cleans may be squat or power

 

Week 4 of our Strength Cycle

Monday 

3×5 Back Squat
Try to match the #s from last week’s sets of 3.
If you think that is too aggressive, try to beat your #s from June 1st.

Metcon:

2 rounds
1 min max DB snatch 50/35 RX+ 53/35 KB Snatch
1 min goblet squat
1 min break
1 min DB Hang Clean and Jerk RX+ KB Clean+Press
1 min step back lunge with DB / KB
1 min break
1 min pull up RX + Muscle UP
1 min hspu
1 min break

Tuesday 

3×5 Deadlift
Try to match the weights from last week’s sets of 3.
If you think that is too aggressive, try to beat your #s from June 7th.

Metcon:

20 Min Cap
40-30-20-10
Wall Balls
KB Swings
Push Ups
RX+ add 4-3-2-1 Rope Climb

Wednesday 

Metcon:

10 Min to Build to a heavy Snatch
Rest 2-3 Min

Every 3 Min for 5 Rounds
200M Run and 2 Snatch w/ 75-80% of your weight from earlier

Rest 2 -3 Min

Every 3 Min for 5 Rounds
50 Double Unders and 2 Snatch

Thursday 

5×3 Front Squats
Try to beat your weights from last week’s 5×3 on the last 2-3 sets
Also
1 Set of 12 Back Squats.
If you got 12 last week, try to beat it.  If last week you fell short of 12, use the same weight and try to get 12 today.
 

Metcon:

5 Rounds :45 sec work :15 sec rest
Min 1 TTB/GHD
Min 2 Wall Walk
Min 3 Cal Row/Ski/Bike
Min 4 Rest
Score total reps for each movement

 

Friday 

3×5 Shoulder Press
Try to beat last week’s heaviest set.
Also 1 Set of 12 with a heavier weight than June 10th

Metcon:

“Cindy”
One of the original CrossFit Benchmarks
Test your bodyweight capacity with a 
20 minute AMRAP
• 5 pull-ups
• 10 push-ups
• 15 squats

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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