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Tuesday-CrossFit

CrossFit Slake – CrossFit

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Shoulder Press (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Hold On For One More Day”

12 min Amrap

10 Front Squat (135/95)

10 Burpee over Bar

10 Pull Ups

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….

Thursday-CrossFit

CrossFit Slake – CrossFit

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Deadlift (3×10@70%)

Rest 2 minutes between working sets

Metcon

Metcon (Time)

4 Rounds For Time

100 Double Unders

15 Thrusters 95/65

25 Med Ball Sit Ups

*20 minute cap*
d

MAX OUT WEDNESDAY

CrossFit Slake – CrossFit

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Weightlifting

Today, you are able to choose two lifts to max out on. When maxing out, make sure that you have a spotter present and also make sure that you know how to bail out of the exercise if you need to. Yes, we want you to max out however, make sure that you are not losing for. Example: When deadlifting, you want to make sure that the low back is not rounding.

Monday-CrossFit

CrossFit Slake – CrossFit

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Front Squats (3×10 @ 70%)

Every 2 minutes

Metcon

Metcon (Time)

For Time:

50-35-20

Wall Balls (20/14)

10-8-6

Bar Muscle Up
Scale back your Muscle Ups with Chest To Bar Pull Ups..

Regular or Banded will be doing 15 pull ups each set..

Saturday-Hero

CrossFit Slake – CrossFit

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Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
The back squats will be taken from the floor.

You are more than welcome to make this a Team Manion

*Rotate the runs and split up the back squats however.