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CrossFit -Friday

CrossFit Slake – CrossFit

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Push Jerk

All reps will be taken from the ground. Build in weight each set. If your form goes to crap, lower the load and focus on technique. If you are going light, then add about 4 more sets or until folks are finished.


Metcon (Time)


Push Jerk (choose your weight)

15/12 calories after each set

*There is a 15 minute hard cap*

*Record your weight in the notes


CrossFit Slake – CrossFit

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Metcon (AMRAP – Reps)

“Tabata What”

T1: Bike or Row

T2: Lunge

T3: Toes To Bar

T4: Push Ups

T5: Pull Up

*Rest 1 minute before moving to next tabata
Athletes will complete one full tabata(4min) before moving on to the next. The goal with a tabata workout is to try and maintain the same reps each time.

Ex; If you hit 20 air squats in the first 20s, you number to hit is 20. If you hit 14 on your next 20s, your new score is 14.

Cash Out

Suns Out Guns Out

Alternating Tabata

T1: Banded Tri Cep Pull Down

T2: Double DB Bicep Curls (Light)


CrossFit Slake – CrossFit

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Metcon (Time)

2 Sets *rest 5:00 between sets

20 Power Cleans 135/95

15 Burpees

15 Power Cleans 155/105

15 Burpees

10 Power Cleans 185/125

15 Burpees
Scaling Weight;




Cash Out

3 Sets Allow 10 minutes

10 Bar Rollouts

20 Hollow Rocks

Monday-At Home Recovery

CrossFit Slake – CrossFit

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@ Home

Go for a recovery walk or jog for 30 minutes.


* Chest Opener x 60s/side

* Foam Roll Upper Back x 2 minutes

* Couch Stretch x 2min/side

* Pigeon Stretch x 2 min/ side

* Childs Pose x 2 min


Metcon (No Measure)

Recovery Conditioning


Air Squats

Sit Ups

Mob Mountain Climbers with 1 sec pause

Glute Bridges


CrossFit Slake – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


CrossFit Slake – CrossFit

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Barbell Complex

Every 1:30 x 7 sets

2 Hang Power Cleans + 3 Power Cleans


Metcon (Time)

10 Rounds For Time

5 Power Cleans 135/95

5 Burpee Pull Ups
If you are saving your hands for tomorrow, you can do burpees only.


Push Press