Thursday
CrossFit 3 Rounds for Time: Row 250m 21 push-ups QuickFit A) EMOM x 10 Assault Bike 20 sec on, 40 sec off *Score is max calories B) Tabata situp/v-up :20 on x :10 off x8
August 2017
Wednesday
CrossFit Deadlift 5-5-5-5-5 Reps Longevity Deadlift 5-5-5-5-5 reps QuickFit AMRAP 15 Min: 20 calorie row 15 sit-ups 10 Renegade Rows
Tuesday
CrossFit AMRAP 20 Min: Run 400m 20 GHD sit-ups 10 Overhead Squat Level 3: Run 400m, GHD Situp, OHS 96/65 Level 2: Run 300m, straight leg abmat, OHS 65/45 Level 1: Run 200m, straight leg abmat, OHS 45/15 QuickFit 4 Rounds for time Run 200m 20 squats (add goblet if squat is strong and consistent)
Friday
CrossFit AMRAP 12 Minutes: Run 200 meters 50-ft handstand walk L3/L2: Run 200m L1: Run 100/Bike 300 L3: Handstand Walk 50′ L2: Wall handstand releases x 50 reps L1: Box handstand hand releases x 50 reps *scale as needed further to 50′ bear crawl Longevity AMRAP 12 Min: Jog 100m (scale to bike 300m) Bear
Thursday
CrossFit 5 Rounds for Total Reps of: Shoulder to Overhead, 20 seconds Rest 40 seconds Strict Pull-Ups, 20 seconds Rest 40 seconds Burpees, 20 seconds Rest 40 seconds *goal here is intensity each bout. You have 2x rest time after each movement, goal is to go unbroken on each piece QuickFit 2 Rounds for max
Wednesday
CrossFit 50-40-30-20-10 reps for time (20 min time cap) Wallball shots Box Jumps Level 3: Wallball 20# 10’/ 14# 9′ Level 2: Wallball 14# 10’/10# 9′ Level 1: Wallball 14# 9’/ 10# 8′ *scale as needed here to get BIG sets in quickly, if needed, scale to air squats Level 3: box jump 24/20 Level
Tuesday
CrossFit A) Snatch Skill Work B) 17-minute FGB Clock, lift every 2:00-2:30min: Hang Snatch (above knee) 3-3-3-3-3-3-3 reps Goal today is to stay light and concentrate on bar path, being light and snappy with the movement. QuickFit 12 min AMRAP: 50 Single Unders (scale to plate step ons) 10 Dumbbell Step-Ups (heavy) 10 Single Arm
Monday
Teams of 3 AMRAP 20 Minutes: 1000m Row 100 Double Unders (scale to Single Unders or low plate step ons) 60 Med Ball Cleans 45 Box Jumps/Step Ups
