Deadlift day
Deadlift x35 sets – no heavier than 275/205# EMOM for 10 minMin 1 – 8 Handstand PushupsMin 2 – 8 Deadlifts (225/155#)
Time to Lift
EMOM for 10 min1 Power Clean and Jerk 15-12-9Ground to Overhead (115/85#)Burpee Over Bar
Spicy Saturday
Floor Press x315 min to build 4 rounds12 Alt. DB Snatch (50/35#)10 T2B5 Ring Dips*15 min cap
Cheryl’s 1000!!
Cheryl’s 1000SLIPSAMRAP in 30 min30 sec Back Scale/side30 sec Boat Pose30 sec Handstand Hold30 sec Side Plank/side30 sec Pigeon/side
Ready for the CrossFit Open?
Open 17.510 rounds9 Thrusters (95/65#)35 Double Unders*25 min cap
Up for a challenge?
Every 90 sec for 8 rounds2 Power Cleans 10-15-20-25Single Arm KBS (70/53#)2x50m Front Rack Carry after each round (alternate hands each lap)
Jump Around
Rowing Review 6 rounds1 min Row1 min Box Jump Overs (24/20”)1 min C2B Pullups1 min Rest
A mixed bag
Hang Cluster x412 min to build 4 rounds8 Push Press (115/85#)14 Lunges4 rounds10 Back Squats (115/85#)12 Pushups
Partner Saturday
With a partner, AMRAP in 21 min10-20-30-40…etc.Alternating Box Jumps (24/20”)Kettlebell Swings (53/35#)Every 3 minutes, 12 Partner Med Ball Situps
Not Fran ;)
21-15-9 repsThrusters (95/65#)Toes to Bar 3-4 rounds10 Banded Clamshells (each side)10 Banded Squats10 Banded Side Steps (each side)