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Wednesday We Sweat!!

CrossFit Slake – CrossFit

Metcon

Metcon (No Measure)

0-10min

3 Rounds:

30 DB Lunges 35/25’s

20 Wall Balls 20/14

10 Box Jumps

12-22min

3 Rounds:

30 Plate Sit Ups

15 Cal Bike or Row

10 Box Jumps

24-34min

3 Rounds:

20 Alt DB Snatches 50/30’s

20 Front Squats 45/35 bar

10 Box Jumps
Pay attention to the weights. You will have 2 minutes between workouts to swap stuff out but have stuff close by. More than likely its going to be stationed so your wont have to go far..

Tuesday- CrossFit

CrossFit Slake – CrossFit

Metcon

Squat Clean (Weight)

Every 2min x 6 Rounds:

Perform 3 Squat Cleans

(building in weight)
We are looking to build in weight while keeping pretty good form. This is not about a 1rep max however making sure that you are focusing on great squat postion will lead to future pr’s… Feel free to stick with the same weight form breaks down.

Metcon

Metcon (Time)

Nasty and Fun!

2 Rounds For Time

50 Push Jerks 95/65

25 Toes to Bar

*EMOM complete 4 Burpees!

*Start with Burpees

*You have to finish all Jerks before going to TTB

*LOCK OUT your reps and HOLD it for a split second before you bring the bar down.
If you are new, we are going to focus on form and being efficient. Scale back to 35 reps of each. The more tired you get the worse the form will get so be sure to keep form!!

Tuesday-Bootcamp

CrossFit Slake – Bootcamp

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Metcon

Metcon (AMRAP – Rounds)

10 min EMOM:

Odd: 40 Sec of DB Push Press

Even: 40 Sec of Ring Rows

12 min EMOM:

Odd: 2nd-3rd Light

Even: KBS

8 Min Amrap:

10 Power Jump Squats

5 Half Burpees

Monday- CrossFit

CrossFit Slake – CrossFit

Weightlifting

KB or DB Split Squats (Superset) (8)

8 reps on each leg. Don’t rush the movement and be sure you are feeling it in the front leg.
As soon as you finish a set of split squats go right into a set of 10 barbell hip thrusts

Rest 1 minute and repeat. A total of 4 sets

Weightlifting

Hip Thrust (4×10) (10)

With your back on a bench or floor, be sure to drive your hips up and pause for 1 second at the top of each rep. If you have never done these before, you are about to get some really great muscle soreness but its a good thing. BOOTAYY GAINSSS!!!!

*Climb to the heaviest weight you feel comfortable with..

Metcon

Metcon (No Measure)

16 minute EMOM:

Min1: 15/12 on bike or rower

Min2: 20 WallBalls 20/14

Min3: Max Pull Ups

Min4: Rest
There isn’t a score for this portion. Focus on depth on wall balls. If you are new, replace wall balls with air squats to focus on your squat mechanics. Strict Pull Ups would be a great to implement here.

Monday-Bootcamp

CrossFit Slake – Bootcamp

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Metcon

Metcon (No Measure)

10 minutes to get as far as possible.

5-5-5-5-5 Thrusters

10-20-30-40-50 Slam Balls

10 min Amrap

10 Alt Lunges w DB

20 Sit Ups

10 min to finish..

10 Push Ups

10 Knee Raises

*Rest 2 minutes between sections

Thursday-CrossFit

Announcements

Don’t forget this Saturday is a little bit of a different workout. CrossFit Baby Shower for Emily and Cade..

CrossFit Slake – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Go Long!!!!!

30 minute AMRAP:

7 Bench Press 135/65

7 Cal Assault or Rower

7 KBS 53/35

7 Burpee Box Jump Overs

7 SDHP w KB
* After each round add 1 rep to each movement. Round 2 is 8 reps of everything.

Rest 2-3 minutes and complete:

100 Russian Twists with a light DB or medball. Try not to bounce it..

Wednesday-Crossfit

CrossFit Slake – CrossFit

Metcon

CrossFit Open 14.1 (AMRAP – Rounds and Reps)

10 minute AMRAP

30 Double Unders

10 Power Snatches 75/55
This is an old CrossFit Open workout from 2014 so have fun with it. If you are unable to snatch the weight, you can use any form of ground to overhead that you would like. Don’t drop the bar from above your head. This is light enough weight that you should sit the bar back on the ground. Remember you are training not competing..

Weightlifting

Back Squat (10)

Today we are going to spend about 20 minutes on back squats. Stick with the same weight across the board. This is should be about 60-70% effort which means the last 4 should be tough but form should stay the same. If you were at the squat clinic, remember to drive the knees outward and focus on keeping a vertical chest. Today would also be a great day to flush some soreness out from Sat and Monday if you are feeling it..