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Tuesday-CrossFit

CrossFit Slake – CrossFit

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Shoulder Press

If you maxed out last week on shoulder press, we will take 12 minutes to build up to 3×2 @90%. If this is challenging then go ahead and get 3×1@90%. If you didn’t max out, this is your chance….

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute amrap

20 WallBalls 20/14

20 Medball Sit Ups.

Monday-CrossFit

CrossFit Slake – CrossFit

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Front Squat

If you maxed out last week on the front squats, you will be building up to 3 sets of 2 at 90%. If you didn’t max out, then this is your chance.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

CrossFit- Team

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Teams of 3:

P1: 8/8 Single Arm Russian Swings + 12 Amerian swings

P2: Max Sit Ups

P3: Max Calories

* P1 is the pace setter. When P1 is done with their American Swings, the team rotates. Score is total Calories…

Thursday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Marathon Thursday

2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

26 Kettlebell Swings (53/35)

400 Meter Run

26 Sit-ups

400 Meter Run

26 Deadlifts (75/55)

400 Meter Run

26 Air Squats

400 Meter Run

26 Box Jumps (24/20)
There will be a different running route for this because of the traffic coming in and out of the park..

Monday-CrossFit

CrossFit Slake – CrossFit

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Power Clean

Take 15 minutes to build to a heavy power clean. Focus on receiving the bar in a solid catch position. The key here is speed pull yourself around the bar into that soft knee catch.

Metcon

Metcon (Time)

For Time:

18-15-12

Power Clean (155/105)

30/24 Cal. Row or Bike

Saturday-Team

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Teams of 2 *30 min cap*

2k Row

100 Pull Ups

150 Push Ups

200 Syncro Air Squats
With Larger Classes or if your team knows you will be cutting it close for this workout, reduce the row to 1k..

Friday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Bench Press (1RM)

Take 15 minutes to find a 1 rep max bench press..

Metcon (Time)

Teams of 2

1000m Run

100 KB Swings (70/53)(53/44)

1000m Run
For the 1000m run, you will run the loop and then to the 3rd light post and back into the gym. Both Partners will be running together….