Strength
Strict Press 5x3
MetCon
12:00 Amrap
20 KBS 50/35
1 Rope Climb
Strength:
Back Squat 5x3
MetCon:
5rds
10 Power Snatch 75/55
2 rds. Cindy
Strength
Weighted Step-Ups 4x10
MetCon
50 DBL (2X Singles)
5 Wall Walks
40 Dbls
4 Wall Walks
30 DBL
3 Wall Walks
20 DBL
2 Wall Walks
10 DBL
1 Wall Walk
10 RDS
1 Minute
8 DL
6 Hang Power Clean
4 Front Squat
2 STOH 95/65
Burpees in remaining time
1 Minute Rest
Score is Burpee total
5 Min Amrap
5 Hang Squat Snatch (135/95 Scale:95/65)
20 Double Unders (50 singles)
--Rest 3min--
5 min Amrap
10 Power Cleans (135/95 Scale 95/65)
20 Pull Ups
--Rest 3 min--
5min Amrap
15 Box Jump Over 24/20
15 Wall Balls
Friday Class Time @ 8:00am only
Strength:
Back Squat
20 min to work to a heavy set of 3
MetCon:
12 Min AMRAP
2 HSPU
4 KB Swings (Rx:70/50)
6 Ring Dips
8 Air squats
Tri-Lakes CrossFit is closed today to allow our coaches and their families some well deserved family time.
Special class times
5:00am, 5:00 & 6:00pm
Thruster test!! Record your score. We will revisit this
Min 0-4: 5 Thruster EMOM 75/45
Min 5-9: 5 Thruster EMOM 95/65
Min 10-14: 5 Thruster EMOM 115/80
Min 15-19: 5 Thruster EMOM 135/95
Min 20-24: 5 Thruster EMOM 155/110
Min 25-29: 5 Thruster EMOM 175/125
Strength:
15 min to work to a heavy snatch balance
MetCon
Teams of 2
20 min AMRAP
Partner A: Row 500m
Partner B: 1 Rope Climb, 10 box Jumps 30/24