Thursday


Announcements

Labor Day Weekend Schedule
Friday – Normal
Saturday – Normal
Monday – 8 AM & 10 AM CrossFit Class

336 CrossFit – CrossFit

Wednesday


Announcements

Labor Day Weekend Schedule
Friday – Normal
Saturday – Normal
Monday – 8 AM & 10 AM CrossFit Class

336 CrossFit – CrossFit

Weighted Pull-ups (Find 1 RM, quickly)

Weightlifting

Alternate between the two.

Shoulder Press (5×8, use heaviest DB’s possible)

strict pull up (5×3, 5 sec down, weighted )

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

2 KB Swings 53/35

2 Goblet Squats

2 Push Ups (quads do not touch floor)

4

4

4……..


Metcon (No Measure)

3 round not for time

40 Ft backwards bear crawl

20 Russian twist with med ball

Tuesday

Announcements

Labor Day Weekend Schedule
Friday – Normal
Saturday – Normal
Monday – 8 AM & 10 AM CrossFit Class

336 CrossFit – CrossFit

Back Squat (6×3, 3 sec pause, up fast, heavy as possible)


Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

200 m run

5 DL 255/165

10 Over the Bar Burpee

Rest 5 min


Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

200 m run

10 Thrusters 115/65

15 Sit Ups

Monday


336 CrossFit – CrossFit

Power Clean + Hang Squat Clean + Jerk (8 min EMOM, add weight each set)


Metcon (AMRAP – Reps)

90 sec max reps of each, you choose the order, rest 90 sec between each

Power snatch 95/65

Toes to Bar

Front rack box step ups 95/65 – 20/16

Shuttle Sprints, 1 rep = 50ft

Burpee Broad Jump 6’/4′

Clean & Jerk 95/65

Rx+ 135/95

Saturday

336 CrossFit – CrossFit

Metcon (AMRAP – Rounds)

30 min AMRAP

:00-10 – run 1200 m

with remaining time AMRAP

10 Burpee box jumps 24/20

10 Toes to Bar

10-20 – run 1200 m

with remaining time AMRAP

20 KB swings 53/35

20 Walking Lunges

20-30 – run 1200 m

with remaining time AMRAP

50 Double Unders (100 singles)

20 box step ups 24/20

* score is total full rounds only after each run

Friday

336 CrossFit – CrossFit

Metcon (Time)

1 Clean & Jerk 135/85

1 round of Cindy

2 Clean & Jerk

1 round of Cindy

3 Clean & Jerk

… end on 10 Clean & Jerk

Rx+ 185/115

Thursday


336 CrossFit – CrossFit

Weightlifting

RDL (6×5, heavy as possible)


Metcon (Weight)

Hang Clean High Pull – 5×3

3 sets @ 100% of max clean

2 sets at 110+% max clean

Metcon

Metcon (Time)

For total time:

Run 1200 m

Rest 2 min

Run 800 m

Rest 1 min

Run 400 m

Rest 30 sec

Run 200 m