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Wednesday-CrossFit

CrossFit Slake – CrossFit

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Strength/Skill

Dem Legs

3 Sets:

6-12 Front Squats(choose rep)

directly into:

12 DB Box Step Ups (Full Ext)

Rest 2:00 b/t sets

*Use a moderately heavy loading on your front squats.

*This should be challenging because there is a 2 minute rest window.

*Score is front squat weight.

*Make sure to adjust your rep scheme when entering your weight.

Metcon

Metcon (Time)

3 Rounds for Time:

20 DB Hang Power Cleans

40 Doubles

20 DB Hang Power Cleans

40 Doubles

*Athletes choose a weight that you are able to go unbroken on all sets of DB Hang Power Cleans.

*Instead of 40 High Jumps, we are going to implement 50 Plate jumps.
This is going to be one beast of a workout. Post in the comments how your liked this one! Yee Yee

CrossFit-Tuesday

CrossFit Slake – CrossFit

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Push Press

Metcon

Metcon (Time)

Oh Yeah!!

800m Run

25 Push Press @50%

800m Run

20 Push Press @60%

800m Run

15 Push Press @70%

* 25 minute hard cap*
This is going to be a workout that is going to challenge us to move quick on the run and efficient on the pressing in order to finish in the time cap.

Scale back your runs to 400 meters to hit the right intensity. Keep your runs about the same pace.

CrossFit-Monday

CrossFit Slake – CrossFit

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CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period
Stimulus Goal:

We are looking to move move move on the first part of this 2 part workout. The weight should be light enough that its not taking too much time to finish the first part.

If you did this workout in March, take a look at your score and repeat the same format. Looking forward to seeing some faster times.

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Beginner (AMRAP – Reps)

3 rounds of:

10 snatches 55lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping pull ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Finisher

Metcon (No Measure)

Suns Out Guns Out

3 Sets

20 empty barbell 1/2 curls

20 empty barbell skull crushers (lying on the floor)

The curls are taken from 1/2 curl to shoulder

Saturday-Team

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Teams of 2

100 calories

50 Clean and Jerks 135/85 | 95/65

80 calories

40 Clean and Jerks 155/95| 135/85

*P1 works while P2 rests. Split up the work however your want.
These clean and jerks are supposed to be challenging so be sure that you are choosing a weight that will do this. You could even do singles if needed.

Friday-CrossFit

CrossFit Slake – CrossFit

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Strength/Skill

Metcon (No Measure)

E2MOM x 10 Minutes(5 sets)

10-20 Push Ups

5-10 Strict Pull Ups

* You choose your rep scheme.

* The goal is to focus on strict push ups. Touch your chest only on the push ups. If your aren’t able to achieve this, we can hang some bands or strap them across the arms.

Metcon

Metcon (Time)

3 Rounds For Time

500/350m row

75 Double Unders

15 Thrusters (75/55)

*If we have larger classes, partner up with folks who have the same capacity. This will avoid having to wait for the rower.

Wednesday-Sweat

CrossFit Slake – SWEAT

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Metcon

Metcon (No Measure)

Every 3:00 x 4 Sets

200m Run

10 Double Russian Swings

10 Ring Rows
Optional Finisher:

2-3 Sets

10 Alt Single Leg V-Ups

10 Side Planks Hip Raises

10/10 Single Leg Glute Bridge Ups