Monday
In a 15 min window:
Build to a 3 rep max Push Press
rest then
6 Rounds for time of:
7 Thrusters (95lbs/65lbs)
14 Calorie Row
Tuesday
AMRAP in 12 mins
1 Power Snatch (135lbs/95lbs)
1 Hang Power Snatch
1 Squat Snatch
1 Hang Squat Snatch
3 Bar Muscleups
Wednesday
For time:
50 Calorie Assault Bike
50 Toes to Bar
50 Calorie Assault Bike
Thursday
For time:
25 Deadlifts (225lbs/155lbs)
Row 1000m
Accessory Work
4 x 1 minute Weighted Plank Holds
1 min rest between holds
Friday
EMOM for 17 mins:
0-5 mins:
1 Power Clean & 2 Jerks
15 Pullups
5-6 mins:
REST
6-11 mins:
1 Power Clean & 2 Jerks
15 Pushups
11-12 mins:
REST
12-17 mins:
1 Power Clean & 2 Jerks
30 Airsquats
All movements must be completed in every minute
Saturday
No scheduled classes
Come support the partner competition at CrossFit Shorebreak in Huntington Beach.
Sunday
9am Members Only