Friday 10-30-2020
Strength
5 minutes build to a heavy
Squat Snatch
5 minutes build to a heavy
Snatch Pull
5 minutes build to a heavy
Front Squat
Metcon
21-15-9-15-21
MBC
Burpees Over MedBall
100m Sprint After Each Round
Strength
5 minutes build to a heavy
Squat Snatch
5 minutes build to a heavy
Snatch Pull
5 minutes build to a heavy
Front Squat
Metcon
21-15-9-15-21
MBC
Burpees Over MedBall
100m Sprint After Each Round
Strength
Wide Grip Pause Bench
3-3-3-3-3
Metcon
AMRAP 12
8 Box Jumps
10 Push-ups
8 T2B
10 Hip Drops
Strength
5 minutes build to a heavy
Push Press
5 minutes build to a heavy
Split Jerk
5 minutes build to a heavy
OHS
Metcon
10-9-8-7-6-5-4-3-2-1
Devils Press (50#/35#)
Double DB Push Press
Strength
Pendlay Row
3-3-3-3-3
Metcon
“Super Helen”
3 Rounds
400m Run
21 KBS
12 Bar MU
20 Minute Cap
Strength
5 minutes build to a heavy
Squat Clean
5 minutes build to a heavy
Clean and Jerk
5 minutes build to a heavy
Clean Pull
Metcon
60/50 Calorie Row
50 Pistols
40 Sit-ups
30 HSPU
20 Reverse Burpees
10 Clean And Jerk (135#/95#)
Quote of the Week 10-26-2020
“The key, if you want to build habits that last, is to join a group where the desired behavior is the normal behavior.”
NEWS
I am very happy this week- here’s why. It always feels good to be validated and everyone likes to be right about something. Well I was right. We were right…
We were right that we could survive Covid. We were right that if we poured our resources into Coaching and Community they would pay us incredible dividends on our investment. “Home Run” Tim wrote on our Goals Board, “CrossFit > Corona” and damn, that hits hard. Thank you for your faith in us, in our Board, and in this Community.
It would have been so easy to just close down, pack the equipment in storage, and open back up when this was over. I could have negotiated a new lease or moved to another location or a million other things that any reasonable person would have done. We were right to be unreasonable! We were steadfast and unwilling to compromise our values and I have never been more proud in my life.
Will there be a second wave of shutdowns? Maybe. But we are so ready and so confident that we can overcome anything. We will adapt and pivot and do what is needed to continuously be better than yesterday. Thank you all for standing by this Community.
PROGRAMMING
Welcome to week two of our Olympic Lifting cycle. Same moves but we are going heavier this week. It is paramount we cruise through these movements in order to get the intended stimulus out of them, so please have your numbers ready to go before class begins. Our Metcons are very shoulder and leg heavy this week so prepare!
HERE WE GO!
Monday
Strength
5 minutes build to a heavy
Squat Clean
5 minutes build to a heavy
Clean and Jerk
5 minutes build to a heavy
Clean Pull
Metcon
60/50 Calorie Row
50 Pistols
40 Sit-ups
30 HSPU
20 Reverse Burpees
10 Clean And Jerk (135#/95#)
Tuesday
Strength
Pendlay Row
3-3-3-3-3
Metcon
“Super Helen”
3 Rounds
400m Run
21 KBS
12 Bar MU
20 Minute Cap
Wednesday
Strength
5 minutes build to a heavy
Push Press
5 minutes build to a heavy
Split Jerk
5 minutes build to a heavy
OHS
Metcon
10-9-8-7-6-5-4-3-2-1
Devils Press (50#/35#)
Double DB Push Press
Thursday
Strength
Wide Grip Pause Bench
3-3-3-3-3
Metcon
AMRAP 12
8 Box Jumps
10 Push-ups
8 T2B
10 Hip Drops
Friday
Strength
5 minutes build to a heavy
Squat Snatch
5 minutes build to a heavy
Snatch Pull
5 minutes build to a heavy
Front Squat
Metcon
21-15-9-15-21
MBC
Burpees Over MedBall
100m Sprint After Each Round
Strength
EMOM 15
Mins 0-4
2 Squat Cleans
Mins 5-9
3 Clean & Jerk
Mins 10-15
4 Clean Pulls
Metcon
Ascending Ladder
1 Cluster (95#/65#)
1 T2B
2 Cluster
2 T2B
3
3…
12 Minute Cap
Strength
Pendlay Row
5-5-5-5-5
Metcon
AMRAP 16
10 DB TGU Starts
20 Alt DB Hang Snatch
30 Sit-ups
40 Doubles
Strength
EMOM 15
Mins 0-4
2 Push Press
Mins 5-9
3 Split Jerks
Mins 10-15
4 OHS
Metcon
3 Rounds
400m Run
15 HSPU
15 OHS (95#/65#)
Strength
Wide Grip Pause Bench
5-5-5-5-5
Metcon
1000m Row
Then AMRAP
7 Push-ups
7 KBS
7 Box Jumps
14 Minute Cap