WEEK OF 9/30/19

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.

This Sunday, October 6th at 12:00 pm we will be hosting our 10th annual Barbells for Boobs event. We will be doing “Grace” (30 clean and jerks for time)

Click here to make a donation: https://fundraise.barbellsforboobs.org/team/crossfit-516

Hope to see everyone there!

MONDAY:

A)

Pause (2 count) Back squat every 3 minutes for 18 minutes:
2x5 @70% +10lbs
2x3 @75% +10lbs
2x1 @85% +10lbs
**percentages are based off your 3 rep max back squat**

B1)
Every 2 minutes for 6 minutes:
8/8 front rack step ups **box at height of knee**
12/12 single leg bridge **toes up**

B2)
Every 2 minutes for 6 minutes
7 hang power clean
7 front squat
7 RDL

TUESDAY:

A)

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

B)

15 minute AMRAP:
50 Double Unders
35 Push Ups
20 Sit Ups
5 S2OH (155/105)

WEDNESDAY:

A)
4 sets: (every 3 minutes)
10 DB hammer curls
10 Up right rows w/ DBs

B)
Every 3 minutes for 5 rounds:
200m sprint (100m out, 100m back)
5 Hang snatches (pick your own weight)

THURSDAY:

A)
4 sets:
3 Minute AMRAP:
750/650m row
*in the remaining time complete as many push ups as possible
90 sec rest btw
*Score total push ups

B)
For time:
30-20-10
Wall ball
Toe to bar

FRIDAY:

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

B)
For Time: (30 min time cap)
50 burpees
1 Mile run
2000/1750m row
100/70 cal bike

SATURDAY:

OLYMPIC LIFTING:

A)
20 minutes to build:
2 Front squat @ 50X1 tempo

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
Squat clean (135/95)

9:30 CF)

5 Rounds for total time:
30 Wall Balls (20/14)
20 Box Jumps (20/14)
10 Clean and Jerks (115/85)
200m Sprint

*Rest is walk back from 200m mark*