Week of 9/16/19

We are going to be trying something new.

To help you schedule your week to get the most out of it we are putting out the entire weeks program. This will allow you to prioritize your weaknesses as well as give you an opportunity to even cherry pick a bit for the days you’re just in one of those moods to hammer something you enjoy.


The CrossFit open is only weeks away and we need would love for everyone to participate this year! You can sign up be going to https://games.crossfit.com/ join the CrossFit 516 team and make sure you also sign up in the lobby!!


6 Minute AMRAP:
50ft Walking lunges
5 Hip raises
5 In place inch worms
100ft Side shuffle

B) Pause (2 count) Back squat every 3 minutes for 18 minutes:
2x5 @70%
2x3 @75%
2x1 @85%
**percentages are based off your 3 rep max back squat**

C1) Every 2 minutes for 6 minutes:
8/8 front foot elevated spilt squat
12/12 single leg bridge **toes up**

C2) Every 2 minutes for 6 minutes
6 hang power clean
6 front squat


A) 5 Minute AMRAP:
5 Toes to rings
5 Burpees
10/7 Cal on any machine

B) Strict Press:
1 set every 2 minutes:
2x5 @70%
2x5 @75%
2x5 @80%
*1 second pause at top, NO pause at shoulders*
*Percentages are based off your 5 rep max strict press*

C) 15 minute AMRAP:
12 Push Ups
9 Handstand Push Ups
6 Dips
200m run


4 Minute AMRAP:
40 Singles
5 RDL pass throughs
3/3 Single arm KB cleans

8 sets:
45 seconds max calories on assault bike
rest 2 minute btw sets

*complete 20 push ups during each rest period


3 Minute AMRAP:
20 Jumping jacks
10 Barbell thrusters *1 sec pause at the top of each rep
3/3 Thoracic rotaions

4 sets:
800m run
90 sec rest btw sets
*if your mile time is over 10 minutes, you will run 600m (which is to roslyn road and back)

5 Rounds for time: (6 Minute cap)
5 Hang squat cleans (155/105)
35 Lateral bar hops


2 Minute AMRAP:
25ft Bear crawl + jog
25ft Butt kicks + jog
25ft High skips + jog

B) 8 minute EMOM
Even: 5-10 strict pull upd or MUs
Odd: 10-20 push ups or HSPU

Steady State:
15 min bike **try to beat last weeks score by 5-15%**
Right into,
15 min row for meters **row at 24-26 strokes per minute**