Week of 9/23/19

Reminders:

THIS WEEK ONLY: Thursday Night Combatives class will be held on Wednesday at 7 PM

The CrossFit Open begins on Thursday, October 10th and we would love for everyone to participate this year! You can sign up by going to https://games.crossfit.com/ join the CrossFit 516 team. If you want a Team shirt, sign up in the lobby by Wednesday (TODAY!)

WEDNESDAY:

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

B)
3 sets: (every 3 minutes for 9 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*