Tuesday

Announcements

All Apparel 50% OFF

336 CrossFit – CrossFit

Metcon (No Measure)

16 min EMOM

1st min: 1-5 muscle ups/ 5-10 c2b pull-ups

2nd min: 2 Turkish get-ups(1 each arm)

3rd min: 30 sec double unders

4th min: 30 sec front leaning rest

Metcon (AMRAP – Reps)

12 min AMRAP

run 200m

3 box jumps(24/20)

3 Hand stand push-ups

run 200m

6 box jumps

6 HSPU’s

run 200

9 box jumps

9 HSPU’s…

box jumps and HSPU’s increase by 3 reps every rounds

run counts for 2 reps

Monday

Announcements

All Apparel 50% OFF

336 CrossFit – CrossFit

Back Squat (4×10)

Metcon (Time)

4 rounds for time

5 power cleans(185/125)

10 toes to bar

15 wall balls

Rx+(225/145)

Metcon (No Measure)

Accessory work

100 flutter kicks(2count)

Saturday


336 CrossFit – CrossFit

Metcon (Time)

For time

Run 400

50 dead lifts(135/95)

Run 400

40 s2oh(135/95)

Run 400

30 hang power cleans(135/95)

Run 400

20 front squats135/95)

Run 400

10 squat clean and jerks(135/95)

-Run together

– partition reps however needed

Friday


336 CrossFit – CrossFit

1 power clean, 1 below the knee hang squat clean, 1 jerk (8×1)

Every 90 seconds for 8 sets

Metcon (Time)

4 rounds

400m run

10 deadlifts(225/145)

15 wallballs(20/14)

20 push-ups

Thursday

336 CrossFit – CrossFit

Metcon (No Measure)

15 min EMOM

1st min: 2 turkish get-ups

2nd min: 100 ft farmers carry

3rd min: 30 sec front plank

Metcon (Time)

Partner row

Teams of 2 or 3

2’s row 3000m

3’s row 4500m

Switch every 250m

Wednesday


336 CrossFit – CrossFit

Flat bench dumbbell press (4×8)

strict pull up (5×5)

4 secs down, up fast, add weight if possible

Alternate movements each set

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Tuesday

336 CrossFit – CrossFit

Power Snatch (8×3)

8 min EMOM

touch and go

Metcon (Time)

3 rounds for time

run 400m

25 power snatches (75/55)

Metcon (No Measure)

plank series :45 on :15 rest

front plank

L side plank

R side plank

hollow

1 min rest

-repeat-