Crossfit

Monday – Test

Warm-up
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up

2 Rounds
200m Run
20 Jumping Lunges
20 Banded Good AMs

Weightlifting
Clean Complex 2.0 (1 Rep Max)
Power Clean
Hang Power Clean
Squat Clean
Jerk

15minutes to find 1 Rep Max on this complex. You cannot let go of the barbell between movements.

Metcon
Metcon (Time)
For Time:

RX+
30 Hang Power Cleans 155/105
50 Wall Balls 20/14
800m Run
50 WB
30 Hang Power Cleans

RX
30 Hang Power Cleans 135/95
50 Wall Balls 20/14
800m Run
50 WB
30 Hang Power Cleans

Scaled
30 Hang Power Cleans 95/65
40 Wall Balls 14/10
800m Run
40 WB
30 Hang Power Cleans

Crossfit

Saturday – Retest

Warm-up
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Warm-up
Warm-up
:30 Couch Stretch Each Leg
then
3 Steady Rounds
10 Box Step Ups
12 Ring Rows
15 Russian KB Swings

Weightlifting
Back Rack Lunge (15min. find 10 Rep Max)
5 reps. each leg alternating.

Metcon
Metcon (Time)
RX
2 Rounds w/ a Partner
100 Calorie Row
50 Ring Dips
25 Burpee Box Jump Over 30/24

Scaled
2 Rounds w/ a Partner
100 Calorie Row
50 Band Dips or Push Ups
25 Burpee Box Jump Over 24/20

Crossfit

Friday – Retest

Warm-up
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Warm-up
Warm-up
:30 Kneeling Wrist Stretch
:30 Archer Stretch Each Arm
then
2 Steady Rounds
250m Row
15 Paused Goblet Squats
15 Light RDLs
3 Wall Walks

Weightlifting
Clean (15min for 1 Rep Max)

Metcon
Metcon (AMRAP – Reps)
RX+
3:00 AMRAP
Max C2B
2:00 Rest
4:00 AMRAP
Max DB Snatches 70/50
2:00 Rest
5:00 AMRAP
Max Wall Balls 20/14

RX
Pull Ups
DB Snatches 50/35

Scaled
Band Pull Ups or Ring Rows
DB Snatches 35/20
Wall Balls 14/10

Score is total reps, but make sure you record your reps for each amrap in the comment box.