Thursday 1-16-20
Strength/Skill
5-5-5-5
Tempo Strict Press (2121)
(Score is Weight)
Workout
EVERY 3:00 x 5 SETS
12/10 Cal Row
10 Push Press (115/75)|(75/55)
10 Burpee Over Bar
(Score is Each Round for Time)
Strength/Skill
5-5-5-5
Tempo Strict Press (2121)
(Score is Weight)
Workout
EVERY 3:00 x 5 SETS
12/10 Cal Row
10 Push Press (115/75)|(75/55)
10 Burpee Over Bar
(Score is Each Round for Time)
Strength/Skill
5-5-5-5
Tempo Back Squat (2121)
(Score is Weight)
Workout
3 ROUNDS FOR TIME
20 Back Rack Lunges (95/65)|(65/45)
20 Slam Ball (20/10)
200m Run
-12:00 Hard Cap-
(Score is Time)
Strength/Skill
EVERY 1:00 x 7 SETS*
3 Hang Power Clean
*Keep loading light-moderate.
(Score is Weight)
Workout
BENCHMARK WORKOUT
“FRAN”
FOR TIME
21-15-9
Thrusters (95/65)|(65/45)
Pull-ups
-10:00 Hard Cap-
*Last Seen 10/28/19 in NC45
(Score is Time)
Strength/Skill
3 SETS
10/10 Standing Landmine Press or 10/10 Single Arm DB Split Press
(Score is Weight)
Workout
AMRAP x 12 MINUTES
10 Hand Release Push-ups
12 DB Hang Power Clean (40/25)|(25/15)
100′ SA DB Overhead Lunge (50′ each arm)
(Score is Rounds + Reps)
8AM Bootcamp
9AM Crossfit
Strength/Skill
3 SETS
10 Tempo Push-ups (22X1)
12 Chin-ups
(No Measure)
Workout
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 14 MINUTES
50 Wall Balls (20/14)
50 DBL DB Snatch (35/20)
50 Box Jump Overs (24/20)
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.
(Score is Rounds + Reps)