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Saturday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Shake Weight

3 Rounds For Time

800 Meter Run

21 Toes To Bar

30 Alt DB Snatches 50/30

* We can scale back to a 400m Run or Row 800m.

*10 Bar Roll Out in replace of Toes To Bar

Cash Out

3 x 100m Walk with 2 DB

First 25m- Left DB OVH, Right DB Hang

Second 25m- Left DV Hang, Right DB OVH

Third 25m- Both DB in Front Rack

Fourth 25m- Both DB OVH

Friday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Sicko Mode

21-15-9

Rower Calories

Bike Calories

Directly Into…

21 Hang Clusters 125/85

*Ladies Complete 15-12-9 on the first portion.
Stagger Start Times. Everyone will be doing the 21-15-9 First. We can partner up for more floor space.

Metcon

Metcon (Weight)

Sicko Mode Primer

On the 1:30 x 5 Sets:

30 Double-Unders (Scale to 30 Singles)

2 Hang Squat Cleans

1 Split Jerk

*Remember this is a primer for the conditioning. Build to a weight heavier than what you plan on doing for the hang clusters..

Thursday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Deadlift (3-2-1)

Build to Heavy Sets of 3-2-1

*We are looking to go heavy in this strength but not so heavy that our form goes to crap.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap x 14 Minutes

100 Meter Farmers Carry

30 Abmat Sit Ups

100 Meter Farmers Carry

15 Deadlifts 205/145

Farmers Carry

Guys: 53 or 50

Ladies: 35’s

Wednesday We Team

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds)

Amrap x 20 Minutes

P1: 200 Meter Row

P2: Double Kb Front Rack Hold 53/35

*P1 is the pace setter. Can’t start row until partner is holding the front rack position.

*Each completed 200m row counts as a round.

Bench Press (5-4-3-2-1)

Overhead Squat (5-4-3-2-1)

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Hang Power Clean Complex

On the 1:30 x 6 Sets

1 Hang Clean Pull (Shrug)

1 Hang Clean High Pull

2 Hang Power Cleans

*If you have an idea of your heaviest clean, start at about 50% and then end at about 70%. This is a primer for our 3 part conditioning.

Metcon

Metcon (AMRAP – Rounds and Reps)

Water Break Part 1

Amrap x 4 minutes

27 Hang Power Cleans 75/55

27 Lat Burpees Over Bar

27 Sit Ups

*Scale your burpees to UP DOWNS to preserve intensity and keep moving.

Metcon

Metcon (AMRAP – Rounds and Reps)

Water Break Part 2

Amrap x 4 minutes

21 Hang Power Cleans 95/65

21 Lat Burpees Over Bar

21 Sit Ups

*Scale your burpees to UP DOWNS to preserve intensity and keep moving.

Metcon

Metcon (AMRAP – Rounds and Reps)

Water Break Part 3

Amrap x 4 minutes

15 Hang Power Cleans 115/85

15 Lat Burpees Over Bar

15 Sit Ups

*Scale your burpees to UP DOWNS to preserve intensity and keep moving.

Monday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Tempo Front Squats

5 Sets:

1 Tempo Pausing Front Squats

1 Front Squat

*Tempo is a 5s negative, 3 sec pause in the bottom, drive up.

Set 1: 60% of 1RM Front Squat

Set 2: 65%ish

Set 3,4,5: 70%ish

Metcon

Metcon (Time)

“Jack Daniels”

1,000 Meter Run

50 Thrusters 65/45

30 Chest to Bar Pull Ups

*Scale back to 45/35 on thrusters and 30 Pull Ups, Ring Rows..

*1,000 Meter will be running the loop to the 2nd light post.
If you are new or have problems with front rack positioning, heavy kb squats are the go to. Tempo squats are wonderful because this forces us to hit full squat depth. Partners count for each other..

Jack Daniels Strategy:

Chooses a pace that is going to allow you to walk in and get to work on the bar. If you are rowing in replace of the run, lets Row 1250 men and 1k ladies.

Thrusters:

20/15/15

30/20

5 sets of 10

* if you are breaking before 10, you went too heavy.

CrossFit-Threesome

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

“Walmart”

Teams of 3, AMRAPx30

7/5 Cal Bike or 10/8 Cal Row

10 Medball Jump Squats 30/20

5 Power C&J

*Partners cycle through full rounds one at a time.

* Weights climb every 6 rounds. Basically when each partner has cleaned the weight twice.

RX Loading:

1st 6: 95/65

2nd 6: 115/85

3rd 6: 135/95

4th 6: 155/105

Scaled Loading:

1st 6: 75/55

2nd 6: 95/60

3rd 6: 115/70

4th 6: 135/85