EMOM 9 Minutes:
Min 1: 3 Reverse Wall Climbs
Min 2: 15 Walking Lunges
Min 3: 25 Double Unders
8 Rounds For Time:
24 – Air Squats
12 – Toes To Bar
6 – Power Clean (145/95)
**30 Minute Time Cap
4 Sets for Max Reps:
60 Second Max Calorie Row
Rest 60 Seconds
60 Second Max Jumping Squats (75/55)
Rest 60 Seconds
60 Second Max Strict Pull Ups
Rest 60 Seconds
60 Second Max Strict Push Ups
Rest 60 Seconds
*Strict pull ups or negatives only (no bands)
*Straight midline on push ups. Go to your knees if you start to look like a worm.
Tabata Sit Ups:
8 Rounds of 20 seconds of work followed by 20 seconds of rest.
Open Gym
Today is Todd’s Last Day! Partner up bucko! Good luck on the move, and we hope you find a good CrossFit family to push your sorry ass!
1 Mile Partner Sandbag Run. Each pair gets one sandbag to share however they like! Whewhoooo!
With a Partner complete the following for time:
Dianne:
20-14-8 Rep Rounds of:
Deadlift (225/155)
Handstand Push Ups
Grace:
30 – Clean and Jerks (135/95)
Helen:
3 Rounds of:
400 Meter Run
20 – Kettlebell Swings (53/35)
12 – Pull Ups
In each workout split up the exercises so each partner does half the reps/run.
Beer and Barbecue!!
2 X (30 Second AMRAP’s) of Hang Cleans (@ 60% of your 1RM Clean), with a 2 minute rest between sets. Record total reps for both sets.
3 Rounds for time of:
400 – Meter Run
30 – Box Jumps
30 – Wall Balls
*RX Plus = 5 Rounds (“Kelly”)
Todays Metcon “Chelsea” is a 30 Minute EMOM. Try not to scale any exercises for as long as possible. If you fail to complete all of the exercises in any round continue on to the next round but drop the exercise giving you the most trouble. Most will fail first on the 10 Pushups, so in the next round do 5 pull ups and 15 air squats. If you fail at that go to 15 air squats only for the remaining rounds.
Push Press + Push Jerk
Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats
21-15-9 Rep Rounds of:
Row – Calorie
Thrusters (95/65)
Every Minute On the Minute 9 Minutes:
Minute 1: 25 Double Unders
Minute 2: 3 Reverse Wall Climbs
Minute 3: 25 Air Squats
Sub for Reverse Wall Climbs is either a 30 second handstand hold or a one minute plank with feet elevated.
4 Minute AMRAP of:
5 – Hang Squat Clean (115/75)
10 – Burpee (Bar Facing)
RX Plus (135/95)
Rest 2 Minutes
4 Minute AMRAP of:
10 – Deadlifts (115/75)
10 – Box Jump Overs (24/20)
RX Plus (135/95)
Rest 2 Minutes
4 Minute AMRAP of:
10 – Sit Ups
10 – Wall Balls (20/14)
RX Plus (Toes 2 Bar and 30/20# WB)
Open Gym
Todays lift is Push Press X 3 waveloads of 5,3, and 1 reps. Increase the starting weight by 5% for each waveload. 1st waveload = 5@75%, 3@80%, 1@85%. Second is 5@80%, 3@85%, 1@90%. Last is 5@85%, 3@90% , 1@95% (or if you’re feeling it go for a 1RM) Post only your heaviest single completed.
With a Partner Complete the following for time:
800 Meter Farmers Carry (53/35 in each arm)
50 – Hang Power Cleans (135/95)
30 – Down and Back Shuttle Runs
*For the Farmers carry one teammate carries both KB/DB’s as long as possible then switch as needed. Partition everything however you like as long as the reps are equal between teammates.