Crossfit


Main – CrossFit

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hang clean + jerk (5×1)

2: Metcon (Time)

EMOM for 16:00-

As fast as possible…

5 Pull-ups

10 HR Push-ups

15 Air Squats

With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete Max Burpees.

Comp Class

Main – Competitor Class

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Weightlifting

1: Clean (20 rep max)

2: Metcon (Time)

A. 15-12-9 Burpee Facing Box Jump Overs, 24/20

150m Run after every round.

B. 12-9-6 Burpee Facing Box Jump Overs, 24/20

150m Run after every round.

C. 9-6-3 Burpee Facing Box Jump Overs, 24/20

150m Run after every round.

Bootcampers

Main – BootCamp

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Skill

pull work

1: Metcon (AMRAP – Rounds and Reps)

4 rounds of the following:

3 min amrap into 1min rest

3 Power Clean + Front Squat

6 Push Ups

9 KBS

Mobility

bio program cool down

Comp Class


Main – Competitor Class

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Weightlifting

1: Front Squat (2 x 2)

2: Mondays Isolated Work

Bicep/Tricep work

5 x 10

strict pullups

dips

curl complex

Session II

2: Metcon (AMRAP – Rounds and Reps)

3 rounds:

500 Meter Row

12 Thrusters (95/65)

21 Toes to Bar

Bootcampers


Main – BootCamp

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Skill

Squat therapy and work

1: Metcon (Time)

16min EMOM

- odd minutes 5 OHS (alternate with overhead lunges) (PVC or empty BB)

- even minutes AB Mat sit-ups (alternate with plank hold)

Mobility

bb roll out quads/hammy’s

Crossfit

Main – CrossFit

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Hang Snatch (5×1)

2: Metcon (Time)

5 rounds AFAP of:

30 Double Unders

10 Pullups

rest 1 min after each round. try to do each round unbroken.

Team WOD

Main – CrossFit

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1: Metcon (Time)

“Kibbles and Bits”

Teams of 2

3 rounds:

4 x 200 Meter Run (Alternating)

40 Power Cleans (115/80)

40 Box Jump Overs (24/20)

Both athletes can be working at the same time during

the Power Cleans and Box Jump Overs.

Crossfit


Main – CrossFit

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Warm-up

Coach’s choice

Clean and Jerk (4×3 tng)

2: Metcon (No Measure)

50 Goblet Squats 24/16#

15 Wall Walks

50 Shoulder to Overhead 95/65#

Comp Class

Main – Competitor Class

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Session I

1: Front Squat (6 x 2 @ 80%)

2: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Bootcamp #5/23

Main – BootCamp

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2: Metcon (Time)

Push Skills

For Time:

3 Press, 3 Push Press, 3 Push Jerk UB

15 air squats

200m run

3 Press, 3 Push Press, 3 Push Jerk UB

30 air squats

400m run

3 Press, 3 Push Press, 3 Push Jerk

15 air squats

200m run
modify as needed