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FridayWarm-up3 sets: 1:00 Machine 10 PVC Pass Throughs 5 Inch Worms 10yd Yard Bear Crawl 2. Workout Prep 3 sets: 20 second Row (workout pace) 40 second Row (easy/recovery)GymnasticsDips (Max reps)4 x 8-10 reps On rings, bars, or boxes MetconMetconEMOM 20 150/125 M Row ...

ThursdayWarm-up3 min Assault Bike or Row -into- 5 min amrap: 5 Wall Ball Thrusters 4 Box Step Ups 3 Kip Swings + 3 Kipping Knee Raises 2. Workout Prep 2 sets: 5 Wall Balls 4 Toes to Bar 3 Box Jump Overs (build in height)MetconMetcon (Time)50 Wall Balls (20/14) 50 Toes to Bar 50...

WednesdayWarm-up3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks * perform with a PVC pipe or empty bar *WeightliftingSquat Clean (6 x 3)3 Position Squat Clean (High Hang, Above the Knee, Floor) 6x3 (@75% of...

TuesdayWarm-up3 Rounds (each) Partner Rowling (Max 5 synchro burpee penalty) 5 min AMRAP 30 sec single unders 5 GHD’s to parallel 3 Up Downs + Jumping Pull upPrep2 sets: 10 Double Unders 5 GHD’s 2 Burpee Pull-upsMetconMetcon (Time)3 Sets 50 Double Unders 15 GHD Sit Ups (Or 15 V-Ups) 10 Burpee Pull Ups 15 GHD Sit Ups (Or...

MondayWarm-up3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch WeightliftingSnatch (Weight)3 Position Power Snatch (High Hang, Above the Knee, Floor) 6x3 (@70% of 1RM Snatch) x 6 sets * Complete a set every 1:30 *Overhead Squat (3 x 2)2 Overhead Squat x 3...

CrossFit - Sat, Sep 10Warm Up <p>3 sets:<br />1:00 Row<br />1:00 Run<br />10 Alternating V-Ups<br />10 Bird Dogs&nbsp;<br />3 Sandbag Deadlifts<br />&nbsp;<br />2. Workout Prep<br />3 sets:<br />50m Run (Workout pace)<br />3 Toes to Bar<br />1 Sandbag Clean (build in weight) Or Power Clean&nbsp;</p>Metcon (10...

CrossFit - Fri, Sep 9Warm Up <p>8 min amrap:<br />:45 sec Assault Bike<br />3 inch worms<br />:10 sec HS Hold<br />5 Handstand Push ups (box)<br />&nbsp;<br />&nbsp;<br />2. Workout Prep<br />1 set (with partner)<br />20-sec Assault Bike (each/ at workout pace)<br />3 Strict Handstand Push...

CrossFit - Thu, Sep 8Warm Up <p>3 sets:<br />1:00 Machine<br />5 Deadlifts (empty bar - build across sets)<br />5 Strict Press (empty bar - build across sets)</p><p>5 Front Squats&nbsp;</p>Workout Prep <p>With partner<br />2 sets:<br />3 Deadlifts (each/ build in weight)<br />3 Shoulder to Overhead (each/...

CrossFit - Wed, Sep 7Warm Up <p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer&nbsp;</p><p>3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through&nbsp;</p>Weightlifting Power Clean +...

CrossFit - Tue, Sep 6Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5....