083021-090321
Monday (Aug 30th)
STRENGTH:
Power Clean & Jerk
5x3 Reps @75-80%
*All sets at the same weight
WORKOUT:
10:00 EMOM
Min 1) 10 Power Cleans @135/95lbs
Min 2) 10 Bar Facing Burpees
*Add 1 Burpee each round so it goes:
10-11-12-13-14 BFB Tuesday (Aug 31st)
STRENGTH:
Back Squat
20-15-10-5
*Work up each set to a challenge set of 5 WORKOUT:
6 Rounds For Time:
21/18 Cal Bike
14 Wall Balls @20/14lbs
7 Muscle Ups
*20:00 Time Cap Wednesday (Sep 1st)
STRENGTH:
Deadlifts
5-5-5+ @70%
082321-082721
Monday 082321
WORKOUT: For Time:
30 C&Js @185/125lbs
*12:00 Time Cap
For Quality:
50 TTB
*No rush here, Pick a number (like 3-5-10 reps) and stick with it. Tuesday 082421
STRENGTH:
Back Squat:
3x3 Reps @70-75%
*Rest 2:00 bt sets WORKOUT:
For Time:
500m Row
21-15-9 Back Squats @225/155lbs
*16:00 Time Cap Wednesday 082521
WORKOUT:
10:00 EMOM
3 Bench Press @70% of 1RM
6 Strict Pull-Ups
*Same minute
Rest 5:00
5 Rounds For Time:
30/25 Cal Bike
0:15 L-Sit Hold
Rest 1:00
*25
081621-082021
Monday 081621 STRENGTH:
5:00 EMOM
5 Power Cleans @55-60% (t&g)
Rest 1:00
5:00 EMOM
3 Power Cleans @70-75% (t&g)
Rest 1:00
Every 0:30 x5:00 Minutes:
1 Power Clean @85-90% WORKOUT:
10:00 EMOM
Odd) 0:30 Seconds Max Row Cals
Even) 0:30 Seconds Max SHSPUs
*alternate between these two movements, score is cals + hspu. Tuesday 081721
STRENGTH:
Box Back Squat
10x2 @60%
*Rest 1:00 bt sets
WORKOUT:
5 Rounds For Time
18/15 Cal Bike
7 Muscle Ups
50 DUs *16:00 Time Cap Wednesday
080921-08132
Monday 080921 Movement of the Month “Re-Test”
Deadlift
-1RM
WORKOUT: For Time:
10-8-6-4-2
Wall Walks
Thrusters @135/95lbs
*20:00 Time Cap Tuesday 081021 “2021 CrossFit Games Event 10” For Time: 30 TTB 1.5 Mile Run 30 TTB 1.5 Mile Run 30 TTB *30:00 Cap Today Wednesday 081121 STRENGTH: Power Clean -Build To a Heavy 3 Reps T&G! New Movement Of The Month: “GRACE” For Time: 30 Clean And Jerks @135/95lbs *For the first time we will have 2 movements of the month the first one is
080221-080621
Monday 080221 Push Jerks 5-3-1 15 EMOM Min1- 8 Clean and Jerks (135/95) Min2- 12/8 Cal Bike Min3- 15 Deadlifts Tuesday 080321 4 Rounds For Time: 30 Wall Balls @20/14lbs 20 TTB 400m Run Rest 3:00 between Rounds *35:00 Time Cap Wednesday 080421 Thrusters 10-8-6-4-2 *Increase weight each set 3 Rounds For Time: 30 Sit Ups 14/10 Cal Bike 10 Double KB/DB Thrusters @53/35lbs Thursday 080521 Power Clean 1 Rep Max! 4 Rounds: 3:00 AMRAP 15 SHSPUs 75 DUBS Max Cal Row/Bike Rest 2:00 betw
