(817) 771-7571

Wednesday-CrossFIt

CrossFit Slake – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

500m Row

21 Box Jumps 24/20

15 Hang Power Cleans 135/95
Scale it back if you need to keep intensity up there

15 Step Up

9 Hang Power Cleans

Tuesday-CrossFit

CrossFit Slake – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

50 Slam Balls30-35, 20-25

50 Hug Squats with Ball

50 Slam Ball Over the Shoulder Tosses
Larger Classes can use a kettlebell for squats.

If you need to scale to

4 Rounds

10 Slam Balls

10 Hug Squats with ball

10 Slam Ball Tosses Over the Shoulder

*The over to shoulder tosses will be tough if done right. You should be in a clean set up.

Monday-CrossFit

CrossFit Slake – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

10 Rounds

4 Over-Unders 24/20

6 Alt DB Snatches 50/35

8 Medball Sit Up Toss (against wall) 20/14
Scaled:

4 Over Unders any height

6 Alt DB Snatches any weight

8 Sit Ups

Saturday-CrossFit

CrossFit Slake – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

800m loop buy in

2Rounds:

25 Weighted Good Mornings with 35/25 plate.

25 Knee to Elbow

800m loop cash out
The first run should be a hard push. The second run should be around the same time as your first but will feel completely different. You should be able to come in and get right into the 2 rounds..

Scale back the run if needed to 600m/400m

Friday Night Lights Week 3 TBD

CrossFit Slake – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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