Thursday, November 1st
A. METCON:
20 Minute EMOM (5 Rounds) Station 1: 50 Double Unders (100 Singles)
Station 2: 20 Push-Ups Station 3: 10 Push Press (115/80) Station 4: Rest *Score is total rounds completed (15 total rounds are possible) B. GYMNASTICS CONDITIONING:
Not For Time:
5 Giant Sets:
3 Pull-Ups
5 Chest to Bar Pull-ups
7 Toes to Bar
Rest 2-3 Minutes Between Sets. *Try to make these unbroken sets if possible
Wednesday, October 31st
HAPPY HALLOWEEN CROSSFIT BURIEN!! A. STRENGTH: Split Jerk 4 Minute EMOM: 2 reps (60, 65, 70, 75) Every 90 Seconds 1 Rep: Continue to Build to Today’s Heaviest Split Jerk B. METCON:
5 Minute AMRAP:
Buy In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees Rest 5 Minutes 5 Minute AMRAP:
Buy In: 25/18 Calorie Assault Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees Rest 5 Minutes 5 Minute AMRAP:
Buy In: 18/13
Tuesday, October 30th
A. GYMNASTICS:
5 Minute AMRAP: 10 Double Unders, 1 Bar Muscle-Up
20 Double Unders, 2 Bar Muscle-Ups
30 Double Unders, 3 Bar Muscle-Ups
….
Up by (10) and (1) per round *Scale Bar MU to the most challenging gymnastics movement you can do or need to work on. B. METCON: 21-18-15-12-9:
Wallballs (20/14)
Pull-Ups
Calorie Row
200 Meter Run
Monday, October 29th
A. STRENGTH: Back Squat 4 Minute EMOM: 3 reps (60, 65, 70, 75) Every 90 Seconds 2 Reps (80, 85) Every 2 Minutes: 1 Rep (90, 95, 100, 100+, 100+) B. METCON: *20 Minute Cap “JT”
21-15-9
Handstand Push-Ups
Ring Dips
Push-ups
Saturday, October 27th
METCON: 20 Minute AMRAP:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run If Unable to Run: 250m Row 10 Calorie Bike
Friday, October 26th
A. STRENGTH:
Minutes 1-2-3: 3 Squat Cleans (68-72-74)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (88-90-92)
Minute 12: Rest Not for Time: 3 Singles (92-94-96) B. METCON: 12 Minute AMRAP:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
….
Continue to add (3) reps
Thursday, October 25th
A. STRENGTH:
8 Minute EMOM: 3 Sets: 3 Jerk Drives + 1 Split Jerk
5 Sets: 1 Split Jerk B. METCON: For Time: 21-15-9-15-21 Handstand Push-Ups 50 Double Unders Between Sets (100 Singles)
Wednesday, October 24th
A. METCON:
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55) If Unable to Run: 800m Row 30 Calorie Bike B. STRENGTH: 5 Supersets:
6 Tempo Pull-Ups
9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase.
Tuesday, October 23rd
A. STRENGTH:
Every 90 Seconds for 6 Sets: Power Clean
Build to Heavy 5-Rep Touch and Go for the Day B. METCON: 3 Minute AMRAP:
9/6 Calorie Assault Bike
9 Power Cleans (115/80) Rest 3 Minutes 3 Minute AMRAP:
9/6 Calorie Assault Bike
7 Power Cleans (135/95) Rest 3 Minutes 3 Minute AMRAP:
9/6 Calorie Assault Bike
5 Power Cleans (155/105) If unable to bike: 15/10 Calorie Row
Monday, October 22nd
A. STRENGTH: Every 2 Minutes, Back Squat
3 Sets of 9 (76-80-84%) B. METCON: (30 Minute Time Cap) “Dirty 30” +
30 Box Jumps (24/20)
30 Pull-Ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Bar Facing Burpees
30 Double Unders
