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Friday Competition

Deadlift
1-1-1-1-1

21-15-9
Push Press 95/65
Pull up

Saturday Team Wod

Compete each 8 min section as a 2 person team and record total reps completed in each Round. Combine all reps at end of workout and post total reps to board.
You may also start on any couplet you like or the sprints. However, one you pick your starting couplet you must move through the rest of the couplets in a linear order (no jumping around).
8 Min (rotate exercises “share rounds”) (both partners work at same time)
20 Kcal row
25 Wall Balls (20/14)
REST 3 Minutes
8 Min (alternate rounds) (one person rest one person work)
12 Med Ball Cleans
6 Burpee
REST 3 Minutes
8 Min (alternate rounds)(one person rest one person work)
10 Box Jump 24″/20″
5 Ring Dip
REST 3 Minutes
8 Min (relay)(one person rest one person work)
200m relay
each 200m= 10reps

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Wednesday-Practice

Front Squat 1-1-1-1-1

3 Rounds for Time
10 Calorie Row
10 Power Cleans (95/65)
10 Overhead Squats (95/65)
5 Strict Handstand Push ups

Thursday-Practice

Presses
5-5-5-5-5
Weight should be loaded for perfect form and unbroken movements

AMRAP 10
10 Squat jumps
100m Run
5 Strict pullups

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Monday-Mental Toughness
EMOM 25 (for total reps)
Min 1: Max Burpees
Min 2: Max Cals on Rower
Min 3: Max situps
Min 4: 200m Run
Min 5: Max Air Squats

Tuesday-Practice

“Tabata Pushups and Pullups”
4 RFQ (:20:10)
Pushups
Strict pullups

3 rounds ever four minutes
10 Box jumps (32/24)
200m Run
–3min Cap–

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Friday Practice

Deadlift 3-3-3-3

6xHill Run

1:00 rest in between
Saturday Team Workout
100 Pull-ups
100 Weighted Box Step-Ups 25/45 Plate
100 KB Swings 35/50
100 Push-Ups
100 Double Unders
100 Air Squats
100 Burpees
100 Mountain Climbers
100 Sit-ups
100 Superman
100 Weighted Situps 10/25 plate
There are only two stations of each exercise setup.
Teams of 2 divide the work evenly.
One person working at a time.
Teams may only do 20 reps of an exercise before moving to another station.
Teams must strategize about order and keep track of count.
Teams must stay together.
Scale if needed.

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Wednesday-Competition

Take 15 minutes to build to a heavy C&J

DT 155/105
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

Thursday-Mental Toughness

6x 1 deadlift+power clean+squat clean

B)
EMOMx14
Odd: 7 Toes To Bar + 7 Wall Balls, 30/20
Even: 7 Power Clean 135/95 + 7 Box Jump, 24/20

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Monday-Practice

5 minute running clock
5 perfect air squats every :30

Overhead squats
5-5-5-5-5

EMOM 10, working up across sets
2 Push presses
3 Push jerks

Tuesday

Back Squats-build to a 3 rep max

20 Minute AMRAP
30 wall balls
20 box jump overs
10 C&J 115/75

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Friday—Competition
Deadlift
5-3-1-5-3-1
60-70-80-65-75-85% of 1 RM

3 RFT
200m MB run (20/14)
30 Alt DB snatches (50/35)

Saturday Team Workout

Teams of 4 together perform the following, 2 people working at a time:

225 Pull Ups
300 Push Ups
375 Sit Ups
450 Squats

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Wednesday-Mental Toughness
Front Squat
5-3-1-5-3-1
60-70-80-65-75-85% of 1 RM

AMRAP 20
100 DU’s
20 CTB Pull ups
30 Wall Balls
400m Run

Thursday-Practice

Work HSPU progression
Holds or Wall Walks
HSPU with pad or
Kipping HSPU depending on skill level

5 RFT
250 Row
10 Lunges w/KB 53/35
15 Goblet Squats 53/35

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Monday-Practice

Squat Cleans

5 @ 60%

5 @ 70%

5 @ 80%

3 rounds:

500 Meter Row

12 Thrusters (95/65)

21 Toes to Bar

Tuesday-Practice

Presses 3×5 70-80 %

AMRAP 10

50 Double unders

10 Box jumps (24/20)

10 Overhead squats (60-65%)

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Friday

For time:
Triathlon
500m Row
1 mile AB
400m run

EMOM 12 mins 1 squat snatch + 2 OH squats

Saturday

Team Cindy 20 mins teams of 2 alternate rounds

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Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE