Sat
1 Mile Run – Both Partners Run, split everything else.
(If it’s raining, we’ll do double unders)
100 Cal
90 Burpees – Split
80 Cal
70 Deadlift 155/105
60 Cal
50 Pull Ups
40 Cal
30 Thrusters 155/105
20 Cal
10 Rope Climb
Sun
500m Row
27 Push Jerk 135/95
27 TTB
500m ROw
21 Push Jerk
21 Pull Up
500M Row
15 Push Jerk
15 Pull Ups
Monday
4×10 Back Squat – Try for straight sets.
Metcon:
30 Pull-ups
75 Wall Balls (20/14) (10’/9’)
15 Bar Muscle Ups
* Yes this workout is called the Rings of Power but has bar muscle ups
**Borrowed from CrossFit Mayhem
Tuesday
4×10 Strict Press
Metcon:
Every 6 Min for 24 Min
20/16 Cal
30 Abmat Sit Up
10 Hang Power Snatch 115/80 RX + also 10 OHS
10 Burpee Over Bar
RX+ add 3 Rope Climb each round
Shoot for about 4 min of work, 2 min of rest on the early rounds if scaling.
Wednesday
Sumo Deadlift 1×15 and 3×5
Metcon:
15 Min EMOM
5 Burpees and 6 Hang Squat Clean Thrusters 75/55
If you don’t finish the 11 reps in 1 min, stop and rest the next min.
Score the reps you finish all the work.
If you’re scaling, adjust the reps and weight so that you think you can get at least the 1st 5 rounds before breaking.
Thursday
“Bella Complex”
12 Min to build to a max
Power Clean
Jerk
Front Squat
Jerk
(You’ll probably be limited by how much weight you can lower from overhead to shoulders)
Metcon:
2 Options today, partner or solo…
Freedom (RX’d)
Teams of 2
30/24 Calorie Row
25 Snatch (95/65)
30/24 Calorie Row
20 Snatch (135/95)
30/24 Calorie Row
15 Snatch (155/105)
30/24 Calorie Row
10 Snatch (185/125)
30/24 Calorie Row
Individual Option:
15/12 Calorie Row
12 Snatch (95/65)
15/12 Calorie Row
10 Snatch (135/95)
15/12 Calorie Row
8 Snatch (155/105)
15/12 Calorie Row
6 Snatch (185/125)
15/12 Calorie Row
*Borrowed from CrossFit Mayhem
Friday
Quarterly “Air Force” Test
For time:
• 20 Thrusters
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
About 20 minutes after we start Air Force (Give you about a 10 min break)
“Annie”
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups
Strength:
4×12 Bench Press – Straight across (same weight all 4 sets)
