WEEK OF 9/23/19

Reminder:

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 if you want a Team shirt!!

MONDAY:

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

B) Back squat every 3 minutes for 18 minutes:
Pause (2 count)
2x5 @70% +5lbs
2x3 @75% +5lbs
2x1 @85% +5lbs
**percentages are based off your 3 rep max back squat**

C1) Every 2 minutes for 6 minutes:
10 deficit deadlifts
10 reverse lunges
C2) Every 2 minutes for 6 minutes
:45 second wall sit *weighted*
10 front squats

TUESDAY:

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

B) Strict Press, 1 set every 2 minutes
2x3 @70% + 5lbs
2x3 @75% + 5lbs
2x3 @80% + 5lbs
*Based off of 5 rep max strict press*
**1 second pause overhead, no pause at shoulder**

C) 15 minute AMRAP:
8 Dumbbell Push Press (Right) (50/35)
5 Burpee Box Jumps (24/20")
8 Dumbbell Push Press (Left)
5 Burpee Box Jumps
**1 second pause at top of each DB Push Press**

WEDNESDAY:

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

B)
3 sets: (every 3 minutes for 6 minutes)
15 Bent over DB rows (right)
15 Bent over DB rows (left)
15 Unbroken strict pull ups *use band

C)
6 sets: (2 minutes btw sets)
45 seconds max calorie row
*Score highest and lowest calories

THURSDAY:

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

B)
Every 4:30 for 5 sets:
Complete 45/30 calories on assault bike

C)
For time:
33 Pull ups
27 Thrusters (95/65) *no pause, move fast
21 Lateral burpees over bar

FRIDAY:

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

B) 8 minute EMOM
Even: 5-10 strict pull-ups or MUs
Odd: 10-15 push ups or strict HSPU

C) Steady State: for max meters
In 30:00 complete:
3000/2400m run
**pick the distance that can be completed around 15mins**
Row for max meters with remaining time

SATURDAY:

OLYMPIC LIFTING:

A)
20 minutes to build:
Snatch balance + 2 overhead squat

B)
20 minutes:
build to a heavy complex:
High hang power snatch
+
hang power snatch
+
Full squat snatch

C)
For time: (I go, you go)
10-9-8-7-6-5-4-3-2-1
Clean and jerk (115/75)

CROSSFIT:

For time with a partner:

80 Handstand Pushups or Pushups

40 Muscle Ups or Pull Ups

20 rounds of Macho Man

(3 power cleans, 3 front squats, 3 jerks 135/95)

*split the reps evenly*