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36 Special

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

1983 Meter Row

Metcon

Metcon (AMRAP – Rounds and Reps)

Shawna Part 1

6min AMRAP

3 KBS

6 Burpees

100 meter run

Metcon

Metcon (AMRAP – Rounds and Reps)

Shawna Part 2

6min AMRAP

3 Power Cleans 135/95

6 Shoulder to Overhead

36 Double Unders

Friday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

BFF (25:00 Amrap)

Teams of 2

Climbing Ladder x 25 minutes

3-6-9-12-15…..

Calories

Kettlebell Swings

Wallballs

*Partner will complete a *Full Round before switching.

* Other partner goes through the same repetition scheme before moving to the next set of reps.

Wednesday-Sweat

CrossFit Slake – SWEAT

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Metcon

Metcon (No Measure)

EMOM x 10 Minutes

Min 1: 10 DBL DB Hang C&J

Min 2: 10 Up Down Box Jump Overs

Finisher:

1:00 Glute Bridge Hold

Rest 30s

1:00 Glute Bridge Hold (R)

Rest 30s

1:00 Glute Bridge Hold (L)

Wednesday-CrossFit

CrossFit Slake – CrossFit

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Split Jerk

Take 15 Minutes to build up to a heavy single.

Metcon

Metcon (Time)

35/25 Calorie Bike

Directly into:

50-40-30-20-10 Doubles

50-40-30-20-10 Abmat Sit Ups

Directly into:

35/25 Calorie Bike

*Subs for the bike are:

750m Row

600m Run
Hold back a little on the first bike, run, or row to set yourself up for a good “ANNIE”

Smash the last bike using the round of 10 as your transition round.

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Gymnastics

Metcon (Time)

4 Rounds:

200 Meter Run

10 Chest to Bar Pull Ups

200 Meter Run

10 Alt DB Snatches 50/35
If you would like to crank it up a notch, go with 6 unassisted bar muscle ups.

*Scale to pull ups if you are not able to do chest to bar.

*Remember that your chest has to make contact with the bar for it to be considered a chest to bar.

Monday- Sweat

CrossFit Slake – SWEAT

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Metcon

Metcon (No Measure)

Teams of 2 or Single

From Min 0:00-7:00

120 Sit Ups

P1: 10 Sit Ups

P2: DBL KB Front Rack Hold

*Switch Every 10 sit ups

From Min 7:00-10:00

400m Run with MB

From 10:00-18:00

120 Alt DB Snatches

P1: 10 Snatches

P2: DB KB Overhead Hold

*Switch every 10 Snatches

Monday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

OTM Squats

EMOM x 12

Odd-3 Front Squats

Even- 6 Back Squats

*This week only add 5# to the weight you did last week.

*Same weight for both lifts.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Stimulus Wise, we are looking for a barbell weight we could squat clean for 10+ reps unbroken when fresh.

This is an original CrossFit girl workout and the most challenging on the barbell.

Pacing these squats cleans from the start is a must.

Going out in big sets is sexy but we are reminded we are chasing 45 of them. We dont want to reduce our speed here by going out too hot.

Think about dropping the bar and getting your hands back to it after a full breath will help lock you into a methodical pace.

Saturday- Team Pump Juice

CrossFit Slake – CrossFit

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Weightlifting

Metcon (No Measure)

EMOM x 10 Minutes

MIN 1- 3 Deadlifts (Athletes Choice, Heavy)

MIN 2- 6 Seated DB Arnold Presses (Athlete Choice, Mod)

*Seated from Bench or Box

Metcon

Metcon (AMRAP – Rounds)

Death by Burpee

*20 min cap

Min 1- 1 Burpee.. rest remainder

Min 2- 2 Burpees.. rest remainder

Min 3- 3 Burpees.. rest remainder

* Score is last round completed.
Continue unti you cant complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next, and so on…