Friday
CF: ‘Jerry’ For time: Run 1 mile (1600m) Row 2k Run 1 mile (1600m) L3: 1 mile run/ 2k row L2: 1200m Run/ 1500m Row L1: 800m. Run/ 1000m Row QuickFit: Four rounds for time of: 200 Meter Run 7 dumbbell man-makers
CF: ‘Jerry’ For time: Run 1 mile (1600m) Row 2k Run 1 mile (1600m) L3: 1 mile run/ 2k row L2: 1200m Run/ 1500m Row L1: 800m. Run/ 1000m Row QuickFit: Four rounds for time of: 200 Meter Run 7 dumbbell man-makers
CF A. Row mechanics/pacing B. Row 1,000 meters time trial QuickFit A. Row mechanics/pacing B. Row 1,000 meters time trial
CrossFit 3 rounds for time: 15/12 calorie row 12 alt DB Snatches 9 burpees over rower QuickFit AMRAP 12 Min: Row 100m 10 DB Hang Power Cleans 15 Sit-Ups
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
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
CF: 4 rounds of: 5 minutes of rowing 5 minutes of rest Post distance rowed for each interval.
CF: Row 2 min on x 1 min off x 10 rounds. Goal is to go at a hard, but manageable pace across all sets covering max distance each time frame, but trying to keep same pace while doing so. Level 3: Shoot for all 10 rounds completed at a sub 145 pace for men/ sub 200 pace
Teams of 2: Four rounds for time of: Row 400 meters Run 400 meters *p1 is rowing 400m. while p2 is running 400m. once both partners complete their portion, they switch spots and repeat efforts for a total of 4 rounds for each athlete, 8 rounds total. If it takes longer than 2 minutes to
CF: All levels: Row 5 min max distance, rest 5 min. Row 4 min max distance, rest 4 min Row 3 min max distance, rest 3 min. Row 2 min max distance, done.