Sep 16-22

Sat Sep 16

4 Rounds – split the work with a partner anyway you like.
Run*
20 Single Arm Devils Press 50/35
40 Wall Balls
60 DB CJ
RX+ Both partners do all the running and 4 Rope Climbs Each Round
*Round 1 1000M, R2 800M, R3 600M, R4 400M

Sun 

15 Rounds
2 Snatch 155/105 RX+ Squat Snatch
5 HSPU RX+ Deficit HSPU
10/8 Cal

Monday

3×3 Back Squat – Week 2 of Strength Cycle

Metcon:

5 Rounds
Min 1 – Max Cal (Pick a different machine than last week)
Min 2 – Rest (RX+ 2 Rope Climbs)
Min 3 – Max Step Ups w/ 50/35# DB
Min 4 Rest (RX+ 3 Muscle Ups)
– Score total Cal and Step Ups

Tuesday 

Metcon:

3 Rounds
25 Cleans 135/95
20 Pull Ups
15 TTB
10 Burpee to Pull Up Bar
5 Snatch 135/95
1 Lap Run

Wednesday 

12 Rounds – 40 Min Cap
100M Run
20 Cal
30 Double Unders

Thursday 

4×2 Snatch
4×2 Thruster
4×2 Clean and Jerk
2×4 Front Squat
3×5 Step Back Lunge 

Friday 

“Fran” – One of the Classic CrossFit Benchmark
21-15-9
Thrusters
Pull Ups

Strength

3×3 Bench Press – Week 2 of Strength Cycle

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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