back squats

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CrossFit

STRENGTH/SKILL

Push Press: For Speed 5×3 @75-80%, every 60s

METCON

For time:
30-20-10
DB Alternating DB Snatch (50, 35)
Wallballs (20, 14)
Then,
800m run
Then,
9-15-21
T2B
*3 Wall Climbs after each set of T2B

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CrossFit

STRENGTH/SKILL
3 Rounds of:
1a) Single Leg KB RDLs x 8ea.
1b) DB Hammer Curls x 8-10
1c) Hollow Hold x 20s

METCON
“Lungs”
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees

AFTER PARTY
5:00 of “Cooldown” in the form of static stretching or perferred tissue work

<--------------------------------------------->

BootCamp

METCON
1) Max Effort 1000m Row
2) AMRAP 7:00
12 Sandbag Squats
9 Ring Rows

AFTER PARTY
3 x 10 Reverse Crunch + Deadbug

QOD: What television show has had the most impact on you?

WEIGHTLIFTING
EMOM9: Split Jerk (2 Split Jerks @80%)

BENCHMARK METCON
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

RX+: Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

AFTER PARTY
3 Rounds of:
1 1/4 KB Tricep Extensions x 10-12.
KB Hammer Curls x 10-12.
_______________________________________________________________________________________________________

5:30 BootCamp

METCON
“Cindy”
AMRAP 20:00
5 Pullups
10 Pushups
15 Air Squats

AFTER PARTY
400M jog to cool down then static stretching!

FFOD: There’s an organization that parachutes copies of the Bible into North Korea.

WEIGHTLIFTING
Front Squat Cluster (6 x 1.1.1 (20s). )
Re-rack weight and rest 20s between reps
Rest 2:00 between sets.

Squat Clean (Work up to desired work weight )
1-2 reps.

Metcon
4 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)

AFTER PARTY
Glute Ham Raises or Sledpull Powerwalks:
4 x 6-8 or 4 x 60 yards @3/4 BW.

FFOD: Rats can chew through wood, cement, brick, lead, cinder blocks and aluminum.

SKILL:
Power Snatch Skill Work:
Spend 15:00 Work performing sets of 3 working up to a moderate weight. Technique takes precendence here as always. Athletes should reset between reps. This is skill work even for advanced athletes. Rest 90s-2:00 between sets

METCON

1 Round for max distance with a partner:
6:00 Max Distance Running
6:00 Max Distance Bike
6:00 Max Distance Rowing

AFTER PARTY
Accumulate:
50 Banded Hip Flexor Pulls each
50 Banded pushdowns
50 Band Pull-aparts
_______________________________________________________________________________________________________

5:30 BootCamp

METCON
“Lungs” BootCamp
For Time:
Run 200M
21 Wall Balls (16, 12)
21 Burpees
Run 400M
15 Wall Balls
15 Burpees
Run 200M
9 Wall Balls
9 Burpees

AFTER PARTY
Accumulate 50 Hollow Rocks

METCON
For time:
Row 50 Calories
21 Burpee Box Jumps (24, 20)
Row 50 Calories
15 Burpee Box Jumps
Row 50 Calories
9 Burpee Box Jumps

STRENGTH/SKILL
3 Rounds of:
1a) Rear Foot Elevated Split Squat x 10 ea.
1b) Bent-over Rear Lateral Raises x 15.
1c) Banded Hip Flexor Pulls x 25 ea.

AFTER PARTY
3:00 of Foam Rolling Quads, Lats, Thoracic Spine x 10 passes each
_______________________________________________________________________________________________________

5:30 BootCamp

METCON
2 RFT:
200 SU
50 Lunges (Stationary or Walking)
40 G2OH w/plate (25, 15)
30 Mountain Climbers

AFTER PARTY
Banded Low to High Wood Chops
3×10 ea, then:
25 Banded Pull Aparts
25 Banded Push Downs

QOD: What is the funniest thing that happened to you today?