CrossFit

Thursday 9.17.2015

Strength

For Time:
500m Row
400m Run

Conditioning

5 Rounds

45 Sec on 15 sec off

Plank Hold
Top of Ring Dip Hold
Squat at Parallel Hold

Beginners’

Strength

2 Rounds
Row 250m
Run 200m
*1 min rest

Conditioning

5 Rounds

30 sec on/off

Plank Hold
Top of Ring Dip Hold
Wall Sit at parallel

Tuesday 9.15.2015

Strength

15 min to find Heavy
Hang Power Clean + Clean

Conditioning

Score Each Round

Min 1-3
12 Full Cleans 135/95

Min 4-6
12 Full Cleans 155/115

Min 6-9
12 Full Cleans 185/135

*10 Burpee penalty for each rep not completed within the 3 minutes

Finisher
3 x ME V Up

Competition
5 x 3 Clean pulls (Heavy)
15 Muscle up for time

Beginners’

Strength
5 x 5 Push Press

Conditioning

Half “Cindy”
10 min AMRAP
5 Pull-ups
10 Push ups
15 squats

Finisher
3 x 20 sit ups

Thursday 8.13.2015

Strength
10 min EMOM
Power Clean + Hang Power Clean @60%

Conditioning

For Time:
800m Run
80 KB Step Ups 24/20, 53/35
800m run

*40 Step Ups per leg

Beginner

Strength
5 x 5 Bench Press

Conditioning 

For time
400m Run
40 Step ups
400m Run

Finisher
3 x 20 Russian Twist