August 1st-6th

Monday 1st

STRENGTH:

Minute 0

5 Deadlifts (65/45)

5 Hang Cleans

5 Front Squats

5 Push Press

Minute 2

5 Deadlifts (85/55)

5 Hang Cleans

5 Front Squats

5 Push Press

Minute 4

5 Deadlifts (115/75)

5 Hang Cleans

5 Front Squats

5 Push Press

CONDITIONING:

"Fran"

21-15-9

Thrusters (95/65)

Pullups

--7 min cap

Tuesday 2nd

CONDITIONING:

For Time:

100 Double Unders or 200 Singles

20 Pistol Squats

20 Burpees

20 Shoulder to Overhead

20 Burpees

20 Pistol Squats

100 Double Unders or 200 Singles

Wednesday 3rd

STRENGTH:

Every 90 seconds, for 15 minutes (10 sets): Hang Clean + Clean + Split Jerk

***Shoot for the same weights as last week, we've just added the split jerk this time.

CONDITIONING: 3RFT

Run 400m

14 DB Snatch

7 Handstand Pushups

Thursday 4th

​​

STRENGTH: 12 min EMOM

Min 1- 60 sec Plank Hold

Min 2-Farmers Carry down and back AHAP

Min 3-250m Row

Min 4-Rest

​​

CONDITIONING: 18 min AMRAP with a Partner - "Follow the Leader style"

1 Rope Climb --Legless if you're advanced

2 Tall Box Jumps

4 C2B Pullups

8 Goblet Squats

100m Sprint

​​

...e.g...

Darin performs 1 rope climb, then Chad performs 1 rope climb

Darin performs 2 box jumps, then Chad performs 2 box jumps

Darin performs 4 C2B, then Chad performs 4 C2B

Darin performs 8 squats, then Chad performs 8 squats

Darin runs 1 sprint, then Chad runs 1 sprint

....That equals 1 round

Friday 5th

STRENGTH: Every 3 mins, for 6 sets

Paused Bench Press

​​

​​

CONDITIONING: 3RFT

Run 1 Lap

10 Heavy Power Cleans

Saturday 6th

Team WOD at 8:00. Sign up in Zen Planner like normal if you plan to attend.

We're going to Old Orchard CrossFit for a Weightlifting session at 11:00, so join us if you like.

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