082018-082418

Monday 082018

Strength

Front Squat

5,3,1

5,3,1

5,3,1

MetCon

AMRAP 10

20 T2B

10 Power Clean (185/105)

Tuesday 082118

4 Rounds for time of: 8 Deadlifts, 250# 16 Burpees 3 Rope Climbs, 15' 600m Run

Wednesday 082218

Midline

3 Rounds

1 Min HS Hold

:30 Plank Hold

:15 L Sit Hold

Teams of 2 60-40-20 Hang Power Snatch (95/65) C2B

Thursday 082318

Clang and Bang Day

Bring your knee sleeves, belts, and wear your singlets! (Kidding about the singlets... unless you seriously have one!)

CrossFit Total

Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

Friday 082418

For time: 50 double-unders 5 Clean and Jerk 50 double-unders 4 Clean and Jerk 50 double-unders 3 Clean and Jerk 50 double-unders 2 Clean and Jerk

Add weight to the Clean and Jerk each round.

Men: 185-205-225-245 lb. Women: 135-145-155-165 lb.

Scale Options:

Men

155-185-205-225

135-155-185-205

95-135-155-185

75-95-115-135

Women

105-125-135-155

95-105-125-140

75-95-105-125

55-75-95-105

Scale Accordingly - Scale Smart

*You can go further then this, this is just some of the options!