Seattle

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Wednesday 7/18

 

Strength

Deadlift: find a new 5RM

 

Metcon

10-9-8-7-6-5-4-3-2-1: Box Jumps (24/20), Thrusters (95/65)

C: Box 30/24, Thruster 135/95

F: Box 20/16, Thruster 65/45

 


Thursday 7/19

 

Strength

2 min AMRAP: max power snatches @ heaviest weight you worked to during the cycle

 

Metcon

21-15-9: SDLHP (95/65), S2OH

C: 135/95

F: 65/45

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Monday 7/16

 

Strength

Back Squat: find a new 5RM

 

Metcon

3 RFT: 7 DL (135/95), 7 Power Cleans, 7 Push Jerks, 400m Run

C: 185/135

F: 95/65

 


Tuesday 7/17

 

Strength

2 min AMRAP: max power clean & jerks @ heaviest weight you worked to during the cycle

 

Metcon

Open 14.1, 10 min AMRAP: 30 DU, 15 Power Snatches (75/55)

F: 3x Singles, Snatch 55/35

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Friday 7/13

 

Strength

Strict Press: 5×2 @ 85-95% of 1RM – build through the sets

 

Metcon

For time: 800m Run, 400m Walking Lunges, 800m Run

C: 20/14 Weight Vest

 


Saturday 7/14

 

Teams of 2: 200 Goblet Squats (53/35, 5 Burpees EMOM, Alternate Rounds), 200 KB DLs (5 Burpees EMOM, Alternate Rounds) – then – 10-20-30: Push-ups, Pull-ups, KB Swings (1 Person does 10 push-ups, partner does 10, 1 Person does 10 Pull-ups, partner does 10, etc.)

C: 70/53

F: 35/26

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Wednesday 7/11

 

Strength

Deadlift: 5×2 @ 85-95% of 1RM – build through the sets

 

Metcon

30 min AMRAP: 400m Run, 50 DU, 15 Burpees, 50 Air Squats

C: Burpees to 6″ Target, Pistols

F: 3x Singles

 


Thursday 7/12

 

Strength

TNG Power Clean & Jerks: 5×2, heavier than last time

 

Metcon

For time: 50 Box Jump Overs (24/20), 50 Single Arm DB Hang C&Js (50/35), 50 Push-ups

C: Box 30/24, DB 70/50

F: Box 20/16, DB 35/20

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Monday 7/9

 

Strength

Back Squat: 5×2 @ 85-95% of 1RM – build through the sets

 

Metcon

For time: 50 Air Squats, 5 C&J’s, 40 Air Squats, 4 C&J’s, 30 Air Squats, 3 C&J’s, 20 Air Squats, 2 C&J’s, 10 Air Squats, 1 C&J’s @ 80% of 1RM

 


Tuesday 7/10

 

Strength

TNG Power Snatches: 5×2, heavier than last time

 

Metcon

3 min AMRAP: 10 Push-ups, 10 T2B – rest 1 min – 3 min AMRAP: 10 Pull-ups, 10 Ring Dips – rest 1 min – 3 min AMRAP: 10 KB Swings (53/35), 10 KB Snatches

C: KB 70/53

F: K2C or V-ups, Box Dips, KB 35/26

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Friday 7/6

 

Strength

Strict Press: 5×3 @ 80-85% of 1RM – build through the sets

 

Metcon

For time: 50 Deadlifts (95/65), 50 Front Squats, 50 Push Presses

C: 135/95

F: 65/45

 


Saturday 7/7

 

Teams of 2 10 RFT: 200m Run, 10 Pull-ups, 20 Push-ups, 30 Air Squats, 20 Sit-ups, 10 Burpees

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Wednesday 7/4

Open Gym! We’re running two heats of “The Seven” at 9am and 10am. Check the Tribe facebook page to sign up for a heat!

 


Thursday 7/5

 

Strength

Every :30 for 7 mins: 1 Full Snatch @ 75-80%

 

Metcon

Annie, 50-40-30-20-10: DUs, Sit-ups

F: 3x Singles

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Monday 7/2

 

Strength

Back Squat: 5×3 @ 80-85% of 1RM – build through the sets

 

Metcon

30-20-10: KB DL (53/35), KB Swings, Goblet Squats

C: 70/53

F: 35/26

Object is to move quickly through the workout. Movements and weights should be light, so hang on and move fast!

 


Tuesday 7/3

 

Strength

Every :30 for 7 mins: 1 Full Clean @ 75-80%

 

Metcon

3 RFT: 10 Clusters (95/65), 10 Box Jump Overs (24/20), 400m Run

C: Cleans 135/95, Box 30/24

F: Cleans 65/45, Box 20/16

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Friday 6/29

 

Strength

Strict Press: 5×4 @ 75-80% of 1RM – build through the sets

 

Metcon

Mary, 20 min AMRAP: 5 HSPU, 10 Pistols, 15 Pull-ups

F: Pike Push-ups or Seated DB Press, Air Squats (x2), Assisted Pull-ups

 


Saturday 6/30

 

Teams of 2: 1 Mile Run Together with Medball (20/14), 100 WBs, 100 Alt Partner Medball Sit-ups, 100 Lunges with Medball, 100 Medball Cleans (1 Works, 1 Rests)

C: 30/20

F: 16/10

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Wednesday 6/27

 

Strength

Deadlift: 5×4 @ 75-80% or 1RM – build through the sets

 

Metcon

Mini Triple Three, for time: 1000m Row, 100 DUs, 1 Mile Run – half of class start on row, half start on run if needed

F: 800m Row, 400 Singles, 800m Run

 


Thursday 6/28

 

Strength

TNG Power Clean & Jerks: 5×4, heavier than last time

 

Metcon

Linda’s Lil Sister, 10-9-8-7-6-5-4-3-2-1: DL (185/135), 2x HR Push-ups, Squat Cleans (95/65)

C: DL 225/155, Clean 135/95

F: DL 155/105, Clean 95/65

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coach prentice park
Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE
Coach Rory
Coach Ryan

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