Sep 2-8

Sat

With a Partner – 35 Min AMRAP
1-2-3…(might not be split exactly even)
Back Squat 225/135 (A weight that you can do at least 6 of when fresh)
Dball/Sandbag Clean
V-UP – RX+ GHD
After Rounds 4-8-12-16 
Both Partners Run 1 Lap
(The best path for most pairs is to alternate exercises until you are on rep 5 or 6 and then split each exercise until you’re done)
Aim for getting at least 12 (78 Reps of each) maybe up to 16 (136 Reps) rounds

Sun 

On a 30 Min Clock
Min: 0-5,10-15,20-25
5 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squat
Min 5:01-9:59
5RM Snatch
Min 15:01-19:59
5RM Clean
Min 25:01-30:00
5RM Thruster
Add up Total Reps of 5-10-15 and total of 5RM lifts.

Monday – Labor Day – Open Early – 1 Class 9:30AM – Closing 10:30

8 Rounds, 3 Min work – 2 Min break
1 Bear Complex 95/65#
200M Run
Max Pull Ups (RX+ Muscle Ups) until the clock hits 3min.
1 Bear Complex is 7 Rounds of 
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press from behind the neck.
You’re basically doing 35 reps, it should take about a min.
The 200M Run should take about 1 min, leaving you about 1 min for Pull Ups/MU
Record your total Pull Ups/MU

Tuesday 
Front Squat 5-3-1+ 1+ Means if you are feeling good, do a 2nd rep or a 4th set.

Metcon:

660M Run
50 TTB/GHD
40 DB Hang Clean and Jerk
30 Chest to Bar Pull Ups
20 HSPU
10 Snatch 135/85 – Scale to a weight that is heavy enough that the 10 reps will take over 3 minutes
5 Wall Walks

Wednesday 

Push Press 5-3-1+ 1+ Means if you are feeling good, do a 2nd rep or a 4th set.

Metcon

CF Games Age Group Qualifier 21.3 

75 cleans, 135 lb.
300 double-unders

Thursday 

Sumo Deadlift 5-3-1+ 1+ Means if you are feeling good, do a 2nd rep or a 4th set.

Metcon:

:40/:20 Work/Rest
5 Rounds
Min 1 Box Step Over w/ DB
Min 2 TTB/GHD
Min 3 Ski/Bike CAL
Min 4 Rest – RX+ Rope Climb
Score Total Reps across all 20 Min

Friday 

27-21-15-9 reps for time of:
• Row (calories)
• Thrusters 95/65#

Strength

Bench Press 5-3-1+ 1+ Means if you are feeling good, do a 2nd rep or a 4th set.

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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