CrossFit
METCON
AMRAP 20:
400 Meter Run
5 DB Man Makers (light)
400 Meter Run
5 DB Man Makers (light)
09.01.20 TUESDAY
CrossFit
STRENGTH/SKILL
Floor Press
METCON
Upper Complex: Row + Hang Muscle Clean + Push Press + Row
08.31.20 MONDAY
CrossFit
STRENGTH/SKILL
1: Glute Hip Thrusts
2: Goblet Box Squats
3: Goblet Reverse Lunges
08.21.20 FRIDAY
CrossFit
STRENGTH/SKILL
DB Floor Press
METCON
AMRAP 10:
5 Handstand Push-ups
10 Pull-ups
15 Air Squats
5 Handstand Push-ups
10 Pull-ups
15 Air Squats
08.20.20 THURSDAY
CrossFit
STRENGTH/SKILL
Banded Sumo Deadlift
BENCHMARK METCON
“Gam City”
For time:
30 Power Cleans
30 Front Rack Reverse Lunges each Leg
30 Power Cleans
30 Front Rack Reverse Lunges each Leg
08.19.20 WEDNESDAY
CrossFit
METCON
For time with a partner:
50-40-30-20-10:
Burpees
Calories Rower
Double Unders
50-40-30-20-10:
Burpees
Calories Rower
Double Unders
08.18.20 TUESDAY
CrossFit
STRENGTH/SKILL
Close Grip Bench Press
METCON
AMRAP 8:
20 DB Push Press
10 Strict Chin-ups
20 DB Renegade Rows
20 DB Push Press
10 Strict Chin-ups
20 DB Renegade Rows
08.17.20 MONDAY
CrossFit
STRENGTH/SKILL
1: Zercher Box Squat
2: Hybrid Stance RDL
3: Double KB Front Rack Split Squat
08.15.20 SATURDAY
CrossFit
METCON
With a running clock:
0:00 – 10:00 AMRAP:
30 Wall Balls
20 Burpee Box Jumps
10 Thrusters
0:00 – 10:00 AMRAP:
30 Wall Balls
20 Burpee Box Jumps
10 Thrusters
12:00 – 20:00 AMRAP:
30 T2B
20 Power Snatch
10 Bar Facing Burpees
20:00 – 30:00 “Recovery”
Easy Run, Bike or Jog at a conversational pace.
08.14.20 FRIDAY
CrossFit
STRENGTH/SKILL
1: Floor Press
2: 1-Arm KB Row
3: Rollback Triceps Extensions
METCON
Max Reps of:
2:00 Push-ups
2:00 Abmat Sit-ups
2:00 Air Squats
2:00 Banded Pull-aparts
2:00 Push-ups
2:00 Abmat Sit-ups
2:00 Air Squats
2:00 Banded Pull-aparts