Monday
4 Rounds for time of:
25 Toes to Bar
50 Double Unders
5 Squat Cleans (165lbs/115lbs)
Tuesday
EMOM for 30 mins:
0-10 mins = 3 Snatches per min
10-20 min = 2 Snatches per min
20-30 min = 1 Snatch per min
Every 5th min rest and add weight
Wednesday
For time:
Row 2000m
15 Deadlifts (275lbs/185lbs)
30 Wallballs (20lbs/14lbs)
Thursday
EMOM
12/10 Assault Bike Calories
15 American Kettlebell Swings (24kg/16kg)
20 Air Squats
Friday
CrossFit Games Lift-Move-Work Event
In a strictly timed 20 min window:
00:00-04:00
1 rep max Clean
Power or Squat acceptable
04:00-06:00 = Rest
06:00-10:00
Max reps in 4 mins of:
Level 1 = Bar Muscleups
Level 2 = Pullups
Level 3 = Ring Rows
10:00-12:00 = Rest
12:00-20:00
AMRAP in 8 mins of:
Level 1
30 double-unders
8 single-arm dumbbell push presses (left arm) 50lbs/35lbs
8 single-arm dumbbell push presses (right arm) 50lbs/35lbs
8 lateral burpees over the dumbbell
Level 2
20 double-unders
6 single-arm dumbbell push presses (left arm) 50lbs/35lbs
6 single-arm dumbbell push presses (right arm) 50lbs/35lbs
6 burpees
Level 3
20 single-unders
5 single-arm dumbbell push presses (left arm) 35lbs/20lbs
5 single-arm dumbbell push presses (right arm) 35lbs/20lbs
5 burpees
Saturday
Members Only 9am
Sunday
Crystal’s Sunday