Monday, January 30th
Strength/Skill:
EMOTM for 12 Minutes of:
2 Full Cleans (take 5 seconds to pull past knee)
Metcon:
1/1, 2/2, 3/3…10/10
squat Cleans (135/95)
Toes to Bar
Tuesday, January 31st
Strength/Skill:
Complete 6 Sets of 3 Reps of:
Overhead Squats – 3 2 x 1 (3 seconds down, 2 second pause, and explode up)
Metcon:
3 min AMRAP rest 1 min,4 min AMRAP rest 1 min, 5 min AMRAP
“Triple Threat”
Single Arm OHS (7L/7R) (45/25)
Bike/Row 20 Calories first AMRAP, then 25 2nd AMRAP, and 30 3rd AMRAP
Max 10 Meter Shuttle Sprint
Wednesday, February 1st
Strength/Skill:
3 Sets of:
Deadlift x 5 @ 70-80%
Superset
8 Left /8 Right Bulgarian Split Squats
Metcon:
“Firecracker”
3 Rounds for time of:
400 Meter Run
12 KB SDLHP 70/53
21 Box Jumps (24/20)
Thursday, February 2nd
Strength/Skill:
4 Sets of:
Push Press x5
Superset 15 GHD Sit Ups
Rest 2 minutes between sets
Metcon:
“Gun Show”
AMRAP in 12 Minutes of:
7 Dumbbell Push Press (45/25)
7 Burpees
7 Pull Ups
10,20,30,40,50,60… Dbl unders
Friday, February 3rd
Strength/Skill:
Front squats 3×6 80%
Metcon:
“Quadrille”
3 Rounds for Time of:
40 Wall balls (20/14)
20 Push Press (75/55)
2 Rope Climbs
50 Meter Sled Push (4/3)
Saturday, February 4th
Friends and Family Day! Bring a friend or family with you to our classes to check what this crazy thing called CrossFit is all about!
0800 & 1030 – CrossFit Class
2 People Complete the Following:
20 Minute AMRAP of:
400 Meter Run
20 Burpees
30 Wall Balls (20/14)
40 Kettlebell Swings (53/35)
50 Jumping Lunges
*Both partners will complete the 400 meter run, 1 person works at a time on the work inside the gym
0900 – Barbell Proficiency Class – Snatches
Sunday, February 5th
0900 – Community Class
1000 – Monster Mash/Open Gym
21-15-9 reps for time of:
Thruster 135/95
Pull-up, strict
3 Rounds for time of:
400m run
20 Push-ups
20 Overhead Squats 95/65
30-25-20 reps for time of:
GHD Sit-up
Calories, Rower
*Rest 5 minutes between workouts