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

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

08.19.20 WEDNESDAY

CrossFit

METCON
For time with a partner:
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

08.15.20 SATURDAY

CrossFit

METCON
With a running clock:
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

08.13.20 THURSDAY

CrossFit

STRENGTH/SKILL
Banded Sumo Deadlift (8 x 3)
BENCHMARK METCON
“Gam City”
For time:
30 Power Cleans (135, 95)
30 Front Rack Reverse Lunges each Leg (135, 95)