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Saturday-Team

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

“WeWork”

Teams of 3

4 Rounds for Time(30:00 Cap)

Buy In: 800m Weighted Run w Slam Ball

immediately into:

60-50-40-30

Deadlifts

Front Squats

Jerks

Barbell Weights:

Males: 95-115-135-155

Females: 65-75-85-105

*Just make sure that your team is increasing weight every round of rep change.

* Your choosing of weight will be based on the push jerk.

* Choose a heavy Slam Ball to to run because you can switch off as needed and it’s only 1 run..
RUN: Weighted run will be with a slamball. Run together and pass it off as often as you want.

Barbell: Try to push your pace on these since you will be getting twice the rest. Shoot for 5-10 reps when the bar is on the lighter side and then 3-5 reps if you need to when the weight gets heavier.

Friday-CrossFit

CrossFit Slake – CrossFit

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Power Snatch (Heavy Set of 5 Touch N Go)

Take 15 minutes to build up to 5 touch n go power snatches.

* As soon as you are not catching these in a great power snatch position, stay at that weight or go down to focus on a great catch position.

*Newer Athletes go from the hang position and stay lighter to dial in technique. Don’t worry about doing 5 in a row.

* If you have restrictions on the snatch, please stay light or sub for power cleans.

Metcon

Scarface (Time)

6 Rounds:

8 Power Snatches (95/75)

8 Bar Facing Burpees
Looking for a sub 12 minute workout on this benchmark which equates to 2 min max rounds.

*48 Snatches and Burpees total.

* Pick a strategy that you can vision maintaining in rounds 4, 5, and 6…..

Power Snatches: Quick Doubles may help.

Burpees: Find a steady pace that allows you to maintain barbell.

NEW ATHLETES:

Focus on just moving. Start with 8 reps of each with the loading a little on conservative side. To hit the right intensity, still focus on the 2 minutes rounds, but scale to 5-6 if not meeting the 2 minutes.

Thursday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Skyscraper Part 1

AMRAP x 6:

2 Rope Climbs(3 rope pulls)

6 Hang Power Cleans 165/115

12/9 Cal Bike

Rest 6 Minutes
With rest built in and a drop in weight, we want to bring the intensity.

Move well with a purpose on the rope and hang power cleans.

Minimize your rest on those two mvmnts and aim to get to the rower or bike.

Rope: Choose a variation to get done in 1 minute.

Hang Power Cleans:

*1 Break if needed on heavier bar.

* Shoot for unbroken sets on your lighter barbell.

Metcon

Metcon (AMRAP – Rounds and Reps)

Skyscraper Part 2

AMRAP x 6:

2 Rope Climbs (3 rope pulls)

6 Hang Power Cleans 135/95

12/9 Cal Bike

Wednesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Meter Maid (Time)

For Time:

200 Meter Run

27 Wallballs (20/14), 27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14), 21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14), 15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14), 9 Box Jumps (24/20)

200 Meter Run
Looking for a 12-17 minute effort for today.

Wallballs: Looking to complete these is 1-3 quick sets.

Box Jumps: Challenge yourself today. Shoot for a quicker cycle time than usual.

Run: Adjust run pace to go big and fast on the inside movements..

New Athletes: We can sub for a 100-150m run. Focus on the movement of each rep vs getting it done as fast as possible. We can lower rep count to 21-15-9

Monday- CrossFit

CrossFit Slake – CrossFit

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Thruster (Build to heavy 3)

Take 12 minutes to build to a heavy 3 rep thruster. These will be taken from the floor.

New Athlete, you will be focusing on the movement mechanics not the weight. You will be taking the thrusters from the racks to establish a good start position.

Metcon

Metcon (AMRAP – Rounds and Reps)

Tailspin

14 minute AMRAP

15 Thrusters 95/65

30 Double Unders

15 Chest to Bar Pull Ups

30 Double Unders
*Choose a Thruster Weight and Pull Up Variation that you can complete within 3 sets during the workout.

*Choose a double under variation you can complete within 2 sets.

STATEGY:

*Not about going big, rather finding something you can maintain for 14 minutes and minimize the time spent not moving.

*Just get started with the first set of the next mvmnt upon transitioning.

* Getting that first set done and taking your break after is mentally powerful.

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