Monday 5×1 high hang power snatch 2×10 front squat Conditioning 100 thrusters 75/55# 1000m row Tuesday 3 RFT 5 muscle-ups 10 power cleans 155/105# 3 RFT 30 wall balls 20/14# 30 box jumps 24/20″ Wednesday 10 min to work up to a heavy front squat 10 min to work up to a heavy snatch balance […]
Monday Clean & Jerk Complex: Squat Clean + Front Squat + Jerk “Fight Gone Bad” 3 rounds for total rep: 1 min Wall Balls 20/14# 1 min SDHP 75/55# 1 min Box Jumps 20″ 1 min Push Press 75/55# 1 min Row for cals 1 min rest Tuesday Teams of 4: 40 C2B Pullups (each, […]
Tuesday 2×10 Back Squat 21-15-9 Thruster 95/65# Front Squat 95/65# Wall Ball 20/14# Wednesday 10 min choice skill work AMRAP 3 9 Power Snatch 135/95# 15 Power Clean 135/95# 21 Push Jerk 135/95# AMRAP OHS 135/95# 8 min EMOM Odd: 7 deads @ 65% Even: 60 Double Unders Thursday In teams of 2, AMRAP 20 30 lateral […]
Monday “The Admiral” 3 RFT: 20 burpee pull-ups 20 front squats 155/105# 20 box jumps 24/20″ Tuesday Team Tuesday (teams of 2, 5 rounds each) 5 strict HSPU 10 power clean 135/95# 15 burpees 20 KBS 1.5/1pd 25 wall balls 20/14# Wednesday Snatch technique: 5x “2nd pull drill” + 2 single power snatch — stay light […]
Monday 3×2 Front Squat, across 10 min AMRAP 3-6-9-12-… Thruster 95/65# C2B Pullup Tuesday Team DT 12 min AMRAP 12 Deadlifts 155/105# 9 Hang Power Cleans 155/105# 6 Jerks 155/105# AMRAP 5 50 UB Double Unders Wednesday 3 rep Heavy Front Squat, 5 min rest, 10 rep Heavy Front Squat 20 min AMRAP 200 double unders […]
Monday Establish a 1 RM Front Squat 3 Rounds for Time: 500 meter row 12 Thrusters 95/65# 21 Toes to Bar Homework: 3×25 Unbroken C2B Pullups, rest as needed Tuesday With a partner: 15-12-9 Burpee Box Jump Overs 24/20″, row 150 meters after each round 12-9-6 Burpee Box Jump Overs 24/20″, row 150 meters after […]
Monday With a running clock: 0;00 5 min AMRAP 5 bar muscle ups 5 box jumps 30/24″ 5 squat cleans 155/105# 5:00 Establish a 1 RM of 1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk 10:00 – 18-12-6 Deadlift 275/185# Strict HSPU Homework: 6×6 front squats, across Tuesday 15 […]
Monday With a running clock: At the 0:00, 5 min AMRAP 10 Bar Facing Burpees 15 Thrusters 95/65# 20 C2B Pullups At the 5:00, take 5 minutes to establish a 5RM Hang Snatch At the 10:00, for time: 25 Overhead Squats 135/95# 75 Double Unders 25 Cal Row/600 meter Run* 75 Double Unders 25 Overhead […]
Monday 1RM Power Clean and Jerk For time: 1000 meter row/run, then 6 Rounds for Time 9 Front Squats 155/105# 9 Chest to Bar Pullups 9 KBS 2pd/1.5pd Homework: 6×6 Front Squat, across Tuesday 1RM Power Snatch With a Running Clock: 3 min AMRAP 3 Power Snatch 135/95# 20 Double Unders 4 min AMRAP 4 […]
Monday 6×6 Back Squat 8 min AMRAP 3-6-9-12… (add three reps each round) Power Cleans 135/95# Shuttle Run (2-4-6-8…) Homework: For time: 7-6-5-4-3-2-1 Muscle Ups 14-12-10-8-6-4-2 Burpee Box Jumps 24/20″ Tuesday 8×4 Back Squat “Jackie” 1000 meter Row 50 Thrusters 45# 30 pullups Cash Out: 20 Lateral Barbell Burpees Wednesday No Class – March On […]
CrossFit Blue and Gold 