Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
"Clutch"
21-15-12-9
Thrusters (95/65)
Pullups
Burpees To Target
Max Cal Bike
5m Windows - 2:30m Rest
*189 Cals
Max Set of Push-Ups
*50
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session (7a)
Back Squat; 5x5
Moderate - Built To 275
+
100/70 CAL ROW
SYNCHRO BIG LAP AT 50/35 CALS
+
10 ROUNDS OF "DT"
*A FULL ROUND MUST BE COMPLETED BEFORE SOMEONE ELSE CAN TAKE OVER.
SYNCHRO BIG LAP AT 5 ROUNDS
+
200/130 CAL BIKE
SYNCHRO BIG LAP AT 100/65
+
100 BURPEE PULLUPS
SYNCHRO BIG LAP AT 50
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
12m Amrap
75 Wallballs
800m Run
Max Burpee Over The Box (24)
*49 Reps
For Time:
50 Bench @ 135
30 Bench @ 165
15 Bench @ 185
*13:48
*U/B - 21/9 - U/B
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Bench; 5x5
*Moderate
B. Incline DB Bench; 3x12
*Moderate
C. DB Lying Tricep Extensions + CG DB Bench; 35#
*17/19/31
D. Standing Cable Rows; 12 Reps
*Stack
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
For Time:
1k Row
400m FW (Red/Red)
200m Bear Crawl
100m SA KB Walking Lunges (Red)
*15:28
+
Incline DB + Pistons
*Rest 2m, x3
Training Session (1015a)
Jiu Jitsu (2.5 Hours)
Training Session (9a)
Back From Spring Break
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
3 RFT
1.5 Mile Echo Bike
30 Wallballs
30 T2B
*20:58
Training Session (115p)
A. 100 Decline Push-Ups (Feet on flat bench)
*Complete
B1. Flat DB Bench; 8 Reps
B2. Flat CGDB Bench; 8 Reps
B3. Flat DB Pistons; 50 Reps
*70/70/50 For All
C1. Strict Pullups; 10 Reps
C2. Chain Holds; 60 Seconds
Rest 2m, x3
D1. DB Pullovers; 8 Reps
D2. Dips; 12 Reps
Rest 2m, x3
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
+
CF Class
Every 3m For 12m
200m Row + 3 Tempo Thrusters (3 Sec Hold At Top and Bottom)
*Light (Hip)
+
"RACE TO PAIN"
WITH A 4M CLOCK COUNTING DOWN
500M/440M ROW/SKI
MAX WALLBALLS IN REMAINING TIME
REST 2M
500/440M ROW/SKI
MAX BURPEES TO HIGH TARGET IN REMAINING TIME
REST 2M
500M/440M ROW/SKI
MAX CLEAN AND JERKS (155/95) IN REMAINING TIME
REST 2M
500M/440M ROW/SKI
MAX T2B OR PULLUPS IN REMAINING TIME
*35/32/16/17/18/20
1. ALTERNATE B/W THE ROW AND THE SKI EACH ROUND. STAGGER GROUPS TO START AT 4 DIFFERENT STATIONS.
2. SCORE IS TOTAL REPS WB/BURPEES/C&J/T2B OR PULLUPS
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (1015a)
Ju Jitsu (2 Hours)
Training Session PM (430p)
Mobility/Prep
Crossover
DB Triplet
Copenhagen's
Open 25.2
For Time:
21 Pullups
42 Du's
21 Thrusters (95)
18 C2B
36 Du's
18 Thrusters (115)
15 BMU
30 Du's
15 Thrusters (135)
*7:39
Training Session (120p)
A. Bench; 50-30-15 (135/185/205)
*Any Break = 200m Run + 150m F/W (2) + 200m Run
*50/(21/9)/15
*16:24
B. Incline DB; 8 Regular + 24 Pistons
Rest 4m, x2
*70/70
C. S/A Low Cable Row (Standing); 8 Reps
Rest 3m, x2
D. Dips; 20
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
E. CrossFit Class
3 Heaviest Loads For:
DL - HPC - 5 FS - Jerk
*185/205/225
+
3 RFT
15 C2B
30 Cal Row
45 Squats
*9:05
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
Back Squats; 5x5
*195/225/255/255/255
+
WITH A TEAM OF 4
EVERY MINUTE FOR 7 MINUTES
25/16 CAL BIKE
REST 3M
10:00 - 20:00
4 ROUNDS
12 SYNCHRO PUSH-UPS (2 WORKING)
18 SYNCHRO HEAVY AMERICAN SWINGS (2/1.5)(1.5/1)
24 WALLBALLS
20:00 - 34:00
AMRAP:
BIG LAP (3 PEOPLE)
20/12 CAL BIKE
5 SYNCHRO BURPEES
BIG LAP (3 PEOPLE)
350/300M ROW
5 SYNCHRO BURPEES
BIG LAP (3 PEOPLE)
40/25 CAL BIKE
5 SYNCHRO BURPEES
BIG LAP (3 PEOPLE)
500/400M ROW
5 SYNCHRO BURPEES
BIG LAP (3 PEOPLE)
60/45 CAL BIKE
5 SYNCHRO BURPEES
BIG LAP (3 PEOPLE)
750/600M ROW
5 SYNCHRO BURPEES
*100m Of 750m Row Complete (Milton/Marty)
