8AM Bootcamp
9AM CrossFit
Workout
PARTNER WORKOUT
TEAMS OF 2…
FOR TIME
100 Calorie Row
50 Clean and Jerks (135/95)|(95/65)
80 Calorie Row
40 Clean and Jerks (155/105)|(135/95)
*P1 works while P2 rests, split work b/t partners any way.
Workout
5 SETS
AMRAP x 4 MINUTES
10 Cal Bike
5 Single DB Front Squat (Heavy, Athlete Choice)*
-Rest 1:00 b/t Sets-
*DB is held across chest.
Finisher
FOR TIME
100 Ab-Mat Sit-Ups
Strength/Skill
SKILL PRACTICE
EMOM x 10 MINUTES
MIN 1 – :40 Practice Goat 1
MIN 2 – :40 Practice Goat 2
*Goat 1 Options:
Muscle-Up
Strict TTB
Pistol
*Goat 2 Options:
HSPU
H.S. Hold
H.S. Walk
Workout
EMOM x 15 MINUTES
MIN 1 – 20 Slam Balls (30/20)
MIN 2 – 20 Slam Ball Lunges
MIN 3 – 3 Wall Walks
Strength/Skill
SNATCH COMPLEX
EMOM x 10 MINUTES
Hang Power Snatch
+
Hang Squat Snatch
+
Overhead Squat
*Goal is to start with a moderate-light load and build to moderate in first 5 sets. Hold same weight for last 5 sets.
Workout
FOR TIME
80 Double Unders
20 Burpee Over Bar
20 Hang Power Snatches (95/65)|(65/45)
20 Overhead Squats (95/65)|(65/45)
20 Hang Power Snatches (95/65)|(65/45)
20 Burpee Over Bar
80 Double Unders
Strength/Skill
5×5 Deadlift (3030)
*Use 70-75% of 5RM for all sets.
Workout
“RIPCORD”
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
