082718-083118

Monday 082718 For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (115/80) Tuesday 082818 Strength Heavy Set of 3 Push Press MetCon 3 Rounds For Time: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65) Wednesday 082918 Strength 5X5 Deadlifts MetCon AMRAP 18: 30 Deadlifts (135/95) 15 Pull-Ups 20/15 Calorie Row 15 Pull-Ups Thursday 083018 Pausing OHS Moderate Set of 2 *Holding Bottom of Squat for 3 Seconds 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) Friday 083118 5 Rounds For Time: 500 Meter Row 25 KB Swings 20 Front Rack Lunges with KB 25 AbMat Sit-ups

082018-082418

Monday 082018 Strength Front Squat 5,3,1 5,3,1 5,3,1 MetCon AMRAP 10 20 T2B 10 Power Clean (185/105) Tuesday 082118 4 Rounds for time of: 8 Deadlifts, 250# 16 Burpees 3 Rope Climbs, 15' 600m Run Wednesday 082218 Midline 3 Rounds 1 Min HS Hold :30 Plank Hold :15 L Sit Hold Teams of 2 60-40-20 Hang Power Snatch (95/65) C2B Thursday 082318 Clang and Bang Day Bring your knee sleeves, belts, and wear your singlets! (Kidding about the singlets... unless you seriously have one!) CrossFit Total Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Friday 082418 For time: 50 double-unders 5 Clean and Jerk 50 double-unders 4 Clean and Jerk 50 double-unders 3 Clean and Jerk 50 double

081318-081718

Monday 081318 MetCon AMRAP 5 10 DB Snatch (50s/35s) 10 Burpees Rest 3 minutes AMRAP 5 10 DB Push Press (50s/35s) 10 Pull Ups Rest 3 minutes AMRAP 5 10 DB Step Ups (50s/35s) 10 V-Ups Tuesday 081418 Back Squat (10x2) Every min 2 Back Squats (10mins). Choose a weight you can maintain good form 5 Rds 4 Power Cleans (205/135) 8 SHSPU 12 T2B Wednesday 081518 Push Press 3,3,3,3,3 Conditioning AMRAP 15: 60 Double Unders 21/15 Calorie Row 15 Deadlifts (225/155) Thursday 081618 EMOM X 5 5 Hang Power Snatches Conditioning 100-m walking lunge 100 push-ups 100 medicine-ball cleans 100 AbMat Sit Ups 100-m walking lunge Friday 081718 MetCon AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to

080618-081118

Monday 080618 EMOM X 10 3 Back Squat For Time: 75 Power Snatches (75/55) Tuesday 080718 For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) directly into... 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) directly into 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95) Wednesday 080818 Strength Deadlifts Build to a heavy set of 10 3 Rounds: 20 Deadlifts (155/105) 15 Burpees 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15 Toes to Bar Thursday 080918 Gymnastics 9 TTB 7 Pull Ups 5 Chest to Bar 3 Bar MU 4 Rounds For Time: 40 Air Squats 30 AbMat Sit-Ups 20 Pull Ups 10 DB Thrusters Friday 081018 Barbell Gym P

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335 S Erwin St

Cartersville, Ga 30120

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