(817) 771-7571

Monday-CrossFit

CrossFit Slake – CrossFit

View Public Whiteboard

Front Squats (5×3 @80%)

Rest 1:45 between sets
Last week was75% so add 10# to your squats. If you failed last week on any of the sets, you probably were well above your 75% so use the same weight for your 80% this week.

Metcon

Metcon (Time)

For Time:

250m Row

15 Clean and Jerks (135/95)

250m Row

12 Clean and Jerks

250m Row

9 Clean and Jerks
Scale back the load:

Men: 105-115

Ladies: 45-75

*Use a weight that you are able to atleast touch and go for 5 reps at a time. This workout is intended to be fast. NO SINGLES. If you have to go singles, you are using the wrong weight.

* Scale back to Power Cleans only.

Saturday-Team

CrossFit Slake – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Teams of 3: 30 minute cap

150 Box Jump Overs( Step Overs)

25 Synchro Burpees

150 TTB or Sit Ups

25 Synchro Burpees

150 Slam Balls

25 Synchro Burpees

150 DB Hang Cleans

Person A: Working

Person B: Rest

Person C: Oh Plate Hold

Friday-CrossFit

CrossFit Slake – CrossFit

View Public Whiteboard

Bench Press (5×5 @ 75%)

Set every 2 minutes
Use the same weight for all sets. If you dont have a 1 rep max, use a challenging weight. You are more than welcome to sub bench press to floor press. Its the same concept except you are using the floor as your bench.

Metcon

Metcon (Time)

4 rounds

2 mins Max Cal. Bike or Row

2 mins Max KB Swings (53/35)

– rest 1 min –
With larger classes, if we need to rest 2 minutes to prevent bottle necking we can.

Thursday-CrossFit

CrossFit Slake – CrossFit

View Public Whiteboard

Deadlift(5×5 @75%)

Set every 2 minutes
Stick with the same weight for all sets. If you dont have a 1 rep max, use a challening weight you are able to deadlift without losing form.

Metcon

Metcon (Time)

10 Thruster (115/75)

400m run

10 Thruster (115/75)

400m run

10 Thruster (115/75)

Rest 5:00

10 Muscle Up

350m row

10 Muscle Up

350m row

10 Muscle Up
Scale back the thrusters to a weight heavier than 19.5… Sub Muscle Ups with chest to bar or pull ups.

Wednesday-CrossFit

CrossFit Slake – CrossFit

View Public Whiteboard

Shoulder Press

5×5 @ 75%

Every 2 minutes
Use the same weight for all 5 sets. These are strict so be sure not to use the legs. if you dont have a 1 rep max shoulder press, this is going to be moderately heavy.

Metcon

Metcon (No Measure)

3 rounds (1:2 work/rest ratio)

8 Squat Clean (135/95)

6 Squat Clean (155/115)

4 Squat Clean (185/125)

2 Squat Clean (205/145)

*if possible do in 3 person groups

*other two people switch weights out while 1 person does entire ladder

Tuesday-CrossFit

CrossFit Slake – CrossFit

View Public Whiteboard

Front Squats

5×5 at 75%

* Set every 2 minutes
Be sure that you are using the same weight across the board.. You will have some time to build up to that weight. Parnter up and switch weights out. If you dont have a 1rm, use a weight that is challenging.

Metcon

Metcon (Time)

3 Rounds For Time:

13/9 Cal assault bike

10 burpee box jump over 24/20

13 Pull up

10 Burpee box jump over

13/9 cal assault bike

*5 min Time Cap/Round*

*rest 3 mins after each round*
-There is a 5 min cap each round and everybody needs to finish the rounds.

-The slowest movement is going to be burpee box jumps(errrbody will jump).

-This means you may need to scale back the reps on the BBJ’s so it allows you to complete the rounds.

-The row and bike need to be fast to complete.

-If you dont complete the first round, scale in the areas that you need to finish the next two rounds.

Monday- CrossFit

CrossFit Slake – CrossFit

View Public Whiteboard

Metcon

Metcon (Weight)

Every 3min x 10 Rounds:

12/10 Cal Row or Bike

12 Slam Balls

6 Power Clean (Climbing)
For you to RX this, you have to finish every round. Start your weights at something pretty hard right out of the gate. 50% range is the ticket. Then add from there. Add something every round or make a big jump every two rounds. This is only going to be as hard as you make it, so don’t slack. lol

*If you want to improve on your endurance lets cycle with at least 2 touch n go’s on power cleans. No singles unless at the end if you had to..

Accessory Work

Optional Ab Piece:

Partners of 2:

200 Barbell Sit-Ups

( You do 10, I do 10. This will be 100 each in total. If the barbell is too hard then go ahead and choose a heavy medball.

Saturday-Hero Wod

CrossFit Slake – CrossFit

View Public Whiteboard

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.
We can scale back in this workout. 1 mile run without a vest.

Men Weight: 115-135

Ladies Weight: 65-95

*We can even turn this into a partner workout.

Metcon

Metcon (Time)

Option 2 Recovery Workout:

4-5 Rounds:

200m run

15 Russian Swings

25 Sit Ups

200m run

Metcon

Metcon (No Measure)

Option 3 Partner Wod:

12 minute amrap:

10/7 Cals

5 Power Cleans 135/95

REST 5 MIN

5 Rounds: 12 min cap

20 DB Hang Cleans

30 Toes To Bar

IF you finish before the 12 minutes, it is max double under..

Friday Night Lights Week 5 TBD

CrossFit Slake – CrossFit

View Public Whiteboard

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes
Beginner uses 45/35 with jumping pull ups!

Thursday-CrossFit

CrossFit Slake – CrossFit

View Public Whiteboard

Gymnastics

Take about 15 minutes to work on gymnastics if you don’t want to squat. Not for sure what movement could come up in the open but it could be chest to bar, muscle-ups, or burpees.

Back Squat

Today we will take about 15 min to build up to a moderately heavy single. This doesn’t have to be a 1 rep if you aren’t feeling it. I care more about positioning and depth.

Metcon

Metcon (Time)

Sprint 200 m

Rest 1 min.

100 Double-unders

Rest 1 min.

5 rounds
This is definitely a day to warm up the lower body before getting started. There are a lot of doubles so be sure to hit the shoulders also. If 100 double each rounds is too much, we can scale it back to 50-75 Doubles or 2 minutes of double attempts.

*200 singles per round*