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Tuesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

5 Power Snatches 75/55

50 Double Unders

Round 2: 95/65

Round 3: 115/75

Round 4: 135/85

and so on.. Keep adding weight.

*Please NO Sloppy Snatches.. Lol*
Scale your number if you need too. Double the number for singles if you dont have double unders..

Stick with the same weight on your snatches to dial in technique. If you are newer, go from the hang position.

Metcon

Metcon (AMRAP – Rounds and Reps)

Rest 8 minutes after the first workout. Get warm and ready for section 2. Scale with Hand Release Push Ups

10 min AMRAP:

3 HSPU/3 Power Cleans

6 HSPU/3 Power Cleans

9 HSPU/3 Power Cleans

12 HSPU/3 Power Cleans

Men 185

Ladies 125

Tuesday-CrossFIt Slake Cardio Benchmark!

CrossFit Slake – CrossFit

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Metcon

Slake Cardio (Time)

400m run

120 Double Unders

400m run

100 air squats

400m run

80 abmat sit-ups

400m run

60 alt db snatches 50/35

400m run

40 HEAVY wall balls

400m run

20 handstand push ups

400m run

Time Cap 40 minutes
You can scale back your run by alt 400m and 200m.

If there is large classes, you can sub 3 laps around track for every 400m.

Monday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Metcon (Weight)

Back Squats (Week 4 of 4)

Every 4 min x 4 Rounds

1 minute plank hold followed by BS% listed below.
40% x 5 reps

50% x 5 reps

60% x 2 x 5 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

Ohh Boy!

15 minute AMRAP:

10 Burpees

5 Thrusters 95/65

10 Pull Ups

5 Thrusters

Saturday-Team

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Deck of Cards(35 min cap)

Teams of 3-4

Ace-400m run

Spade- plate sit ups

Hearts- hand release push ups

Clubs- KB, DB or Air Squats

Diamonds- Floor Touch Jumps
Flip over a card and complete the reps according to the movement listed. Each partner has to complete the amount of reps the card shows before flipping over the next card.

Example: if you flip over a 9 of diamonds, each person has to do 9 hand release push ups before flipping the next card. All teammates can work at the same time.

* If your team finishes before the time cap, join another team.

Friday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Bench Press (1RM (Week 3 of 4))

75% x 5 reps

85% x 3 reps

100% x 1

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Scaled Option

2 rounds of:

50ft Dumbbell Weighted Walking Lunge

16 Hanging Knee Raises OR Toes to Bar

8 Dumbbell Power Cleans

Then, 2 rounds of:

50ft Dumbbell Weighted Walking Lunge

16 Jumping Chest to Bar OR Chin Over Bar Pull-ups OR Muscle-ups

8 Dumbbell Power Cleans

Thursday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Back Squat (1)

Take 20 minutes to build up to a heavy single. if you are feeling good, go BIG. We want to make sure that we are getting to full depth. Its not a true back squat if you are not getting low enough. Coaches will be making sure that you are meeting these guidline..

Metcon

Metcon (No Measure)

ACCESSORY WORK

Pick one:

1) HSPU Practice: 50 strict, 100 kipping, or 10 minutes of practice.

2) 3 Rounds:

1 min regular plank with 45/25 plate on back

1 min side plank with light db in top hand

1 min side plank with light db in top hand(other side

3) For Time:

50-40-30-20-10

Double Unders

Sit-Ups

Weightlifting

Overhead Squat (You have 20 minutes to build to a heavy single. )

Wednesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

500m Row (Time)

Max Effort 500m Row
You will do this twice and take your best score. These are meant to be full out effort.

Metcon

Metcon (Time)

21-15-9

DB Power Snatch 50/35

Lateral Bar Over DB

rest 3 min

9-15-21

Lateral Bar Over DB

DB Power Snatch 50/35
This will be a running clock. Your score included your 3 min rest time. The rest is mandatory.

Wed-Bootcamp

CrossFit Slake – Bootcamp

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Weightlifting

Weighted DB Split Squats

4×6 reps/side

*Go Heavy on these.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

21 Wall Balls

15 Bent Over Torpedo Rows

9 Torpedo DL using 2

Rest 3 min

Tabata Battle Ropes

rest 1 min

Tabata Plank Holds