Metcon:
EMOM20:
1st – 50 Double Unders
2nd – 7 Thrusters (115/75#)
3rd – 2 Rope Climbs or 1 Pegboard Ascent
4th – Rest
1st – 50 Double Unders
2nd – 7 Thrusters (115/75#)
3rd – 2 Rope Climbs or 1 Pegboard Ascent
4th – Rest
After Party:
2 Rounds – as a group!
:10 Leg Raise
:10 Flutter Kicks
:10 Scissor Kicks
:10 Crunches
:10 Crunch Hold
:10 Leg Raise
:10 Flutter Kicks
:10 Scissor Kicks
:10 Crunches
:10 Crunch Hold
CrossFit LITE Classes:
EMOM20:
1st – :45 Jump Rope
2nd – 10 Dual DB Thrusters
3rd – 1 Rope Climb or 3 Progressions From Floor
4th – :20 Arch Hold
1st – :45 Jump Rope
2nd – 10 Dual DB Thrusters
3rd – 1 Rope Climb or 3 Progressions From Floor
4th – :20 Arch Hold
Weightlifting:
4 Rounds For Quality
7R/7L DB Bench Press
7R/7L Bulgarian Split Squats
7R/7L 1-Arm DB Row
7 Floor Glute/Ham Raise
7R/7L DB Bench Press
7R/7L Bulgarian Split Squats
7R/7L 1-Arm DB Row
7 Floor Glute/Ham Raise
Use first round as warmup, build from there.
Metcon (Time)
21-15-9
Calorie Row
Bench Press (135/80#)
Calorie Row
Bench Press (135/80#)
CrossFit LITE Classes:
4-5 Rounds (25 minutes)
10 Dual DB Bench Press
5R/5L 1-Arm Rows
10 Dual DB Deadlifts
5R/5L Bulgarian Split Squats
1:00 Plank (any variation)
10 Dual DB Bench Press
5R/5L 1-Arm Rows
10 Dual DB Deadlifts
5R/5L Bulgarian Split Squats
1:00 Plank (any variation)
CrossFit Classes:
Gymnastics
AMRAP8 – Ascending ladder beginning at 1/1/1, 2/2/2, etc.
Strict Pullups
Strict HSPU
Strict Toes To Bar
Strict Pullups
Strict HSPU
Strict Toes To Bar
Metcon:
2:30 Work / 2:30 Rest
20/15 Cal Assault Bike
Max Chest To Bar Pullups20/15 Cal Assault Bike
Max HSPU
20/15 Cal Assault Bike
Max Chest To Bar Pullups20/15 Cal Assault Bike
Max HSPU
20/15 Cal Assault Bike
Max Toes To Bar
Score = Total Reps, including bike cals.
CrossFit LITE Classes:
Tabata Tuesday:
1. Assault Bike
2. Pushups
3. Jumping Lunges
4. Ring Rows
5. Hollow Hold
1. Assault Bike
2. Pushups
3. Jumping Lunges
4. Ring Rows
5. Hollow Hold
Weightlifting:
Paused Front Squat (EMOM10 – 2 Reps)
Focus on good positions, build in weight.
Metcon:
Death By…
Deadlift + Hang Power Clean + Front Squat (75/55#)(CRX 95/65#)
Deadlift + Hang Power Clean + Front Squat (75/55#)(CRX 95/65#)
Begin at 1 rep of each movement. Add a rep each minute until you can’t complete it within the minute.
Minute 2 = 2 deadlifts, THEN 2 hang power cleans, THEN 2 front squats.
Minute 3 = 3 deadlifts, THEN 3 hang power cleans, THEN 3 front squats… etc
CrossFit LITE:
AMRAP20
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
10 Situps
200m Run
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
10 Situps
200m Run
