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Friday Night Lights Week 3 TBD

CrossFit Slake – CrossFit

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Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Crossfit Games Open 19.3 Beginner (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge (use any weight)

50 dumbbell box step-ups(any weight)

50 5-in. kipping or hrpu

200-ft. bear crawl

Time cap: 10 minutes
Feel free to use any weight of db for your front rack lunges and step ups. Challenge your step ups with weight unless your chest dips forward.You are more than welcome to do hspu on a box or just do hand release push ups and do your best not to snake.

Thursday-CrossFit

CrossFit Slake – CrossFit

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Gymnastics

Its time to get better at what we have been working on the last couple of weeks. You should be getting better and more comfortable with the movements by now. Its time to dial in and put in some volume.

Example: If you are getting better at rope climbs, let see how many you are able to do in 1 min.

If you have the handstand push up, let’s see how many you can do without coming off the wall or take a mat away. These are just examples and a coach will be able to program something to challenge you…….

Metcon

Metcon (Time)

2 Rounds:

21-15-9

Thrusters 95/65

SDHP

Rest 5 minutes b/t rounds

Wednesday- CrossFit

CrossFit Slake – CrossFit

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Snatch (3)

15 minutes to build to a sweet 3RM “Touch and Go”

Work on using your hook grip, moving like a smooth criminal(down and up), and keeping your feet in place. Moving quickly through these is going to be crucial for good scores on the open if they do come.

Metcon

Slake It Or Make It (Time)

18 minutes to finish…

20 cal Assault Bike or Row

30 Toes To Bar

20 Wall Balls 20/14

10 Deads 225/155

5 Bar Muscle Ups

10 Deads 225/155

20 Wall Balls 20/14

30 Toes To Bar

20 cal Bike or Row
Start workout in heats if we need to. Faster folks need to go first meaning those that can move on each movement. If there is a large class shorten the warmup or weightlifting.

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Back Squat (Week 2 of 4)

3 x 70%

3x 80%

Max Reps at 90%

* Gotta move quick on the warm up today. Get those knees, hips, and ankles warmed up and lets get to squatting. Get your wrists warm as your are getting ready for part 2 of the workout.

Metcon

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAPS:

3 Hang Power Cleans 135/85

6 Push Ups

9 Air Squats

Rest 1 minute x 4 Rounds

Round2: 145/95

Round3: 155/100

Round4: 165/110
Start were you left off..

Monday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Split Jerk

3 Reps out of the rack. Be FAST under the bar and make sure your front and back foot move evenly! Bend your back knee in the catch position. We will be doing 5 working sets so if you haven’t done these or you’re not comfortable, then focus on form.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP of:

6 Push Jerks 135/95

7 Burpee Pull Ups

10 American Swings 70/53

200m run

Accessory Work

The class will be over but feel free to stick around for these.

3 sets:

15-20 DB Lateral Raises

Saturday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

2k Row

100 Push Jerks

100 Pull Ups

100 Burpees

1k Row

75 Push Jerks

75 Pull Ups

75 Burpees

500m Row

50 Push Jerks

50 Pull Ups

50 Burpees
Teams of 2.. if you need to scale, go ahead and go teams of 3 or go 75,50,25

Friday Night Lights Week 2 TBD

Announcements

Don’t forget about the Handstand Push Up Clinic this Saturday at 8am.. See you there!!!!

CrossFit Slake – CrossFit

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Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Metcon

CrossFit Open 19.2 Beginner (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 75# / 45#

*Round 2 – 13 @ 95# / 55#

*Round 3 – 11 @ 135# / 75#

*Round 4 – 9 @ 145# / 95#

*Round 5 – 7 @ 165# / 115#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Squat Cleans or Power Cleans.

Thursday-CrossFit

Announcements

Don’t forget about the Handstand Push Up Clinic this Saturday at 8am.. See you there!!!!

CrossFit Slake – CrossFit

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Gymnastics

We are going to focus about 15 minutes on gymnastics like we did last Thursday. If you were in my class, one of the Ice Breaker Questions was ” If you could master a movement that didn’t require work, what would it be?”

Most of the responses were gymnastic movements so this is a great opportunity to focus on that during this 15 minutes.

Metcon

Metcon (No Measure)

4 Rounds:

Min1: Max Reps Bench Press

Min2: 15/12 Cal Row

Min3: Max Russian Twist with Medball

Min4: REST
Shawn Frack, I definitely dont see these being in 19.2 LOL

On the bench press, shoot for a weight that you can only get about 6-8 reps with. If you have to stagger, it needs to be in this order, so just start 1 min behind.

Accessory Work

If you want to stay after class and get these in.

3×10 Wide Grip Strict Pull Ups

* If you are using bands, use a band that will be challenging at about the 6th reps each time.

* Rest 60s between sets

Wednesday-CrossFit

Announcements

Don’t forget about the Handstand Push Up Clinic this Saturday at 8am.. See you there!!!!

CrossFit Slake – CrossFit

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Weightlifting

Snatch

12 min EMOM:

Odd: 15 Burpees

Even: 3 Snatches(Climbing)

*This is Open Practice stuff… You will most likely have to do these tired so here you go.. Start with a mediumish effort weight and try to add something every round

*Scale your burpees down to allow for at least 15 sec rest.

Metcon

Metcon (AMRAP – Rounds and Reps)

REST 5 MIN..

15 minutes to get as heavy as possible

12 Pull Ups

9 Deadlifts

6 Hang Cleans

*Start with whatever weight you want and make either a 10/5lb jumps or 20/10lb jumps. Your goal is to never rest for more then about 10-20sec at any point. Until maybe your last round or 2 if its getting super heavy. This is a STRENGTH piece today mixed with some conditioning. Pick some weights your can move through but still challenge yourself. I would probably say the max weight should be 215/145. This weight might be your last round if anything..

RX+ is: Same weight details

3 Muscle Ups

6 Hang Cleans

9 Deadlifts

Tuesday-CrossFit

Announcements

Don’t forget about the Handstand Push Up Clinic this Saturday at 8am.. See you there!!!!

CrossFit Slake – CrossFit

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Weightlifting

Back Squats (Week 1 of 4)

5 x 65%

5 x 75%

Max Reps at 85%

SUPERSET with:

10 cossack squats (left+right=1 rep)

Metcon

Metcon (AMRAP – Rounds)

18 min EMOM:

Min1: 15/12 Cal Row

Min2: 15 American KBS 53/35

Min3: 15 Wallballs 20/14
*Some nasty nasty breathing for the open. Can you hang?