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Tuesday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Hang Power Snatch

3 reps EMOM x 3min.

2 reps EMOM x 3min.

1 rep EMOM x 5min.

*start with something around 50-60% effort and build whenever you feel comfortable. Ideally, you would keep the same weight the 3s and 2s and then make bigger jumps on the singles at the end.

*Today is a great day to focus on form, especially because it’s from the hang and there’s multiple reps. Be sure to keep your shoulders OVER the bar as you hinge forward into your hang position. You should feel tension on the hamstrings if you do it right.

Metcon

I’m all the way up (AMRAP – Rounds and Reps)

15min. AMRAP:

15/12 Cal Row

5 Hang Power Cleans 135/95

12 Toes-To-Bar

_

Round 2: 5 Hang Power Cleans 155/105

Round 3: 5 Hang Power Cleans 165/110

Round 4: 5 Hang Power Cleans 175/115

Round 5: 5 Hang Power Cleans 185/120

Round 6: 5 Hang Power Cleans 195/125

Round 7: 5 Hang Power Cleans 205/130

…. Keep adding 10/5lbs if you get to this point…

Tuesday Sweat

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Athletics United Home of Typheus CrossFit – Bootcamp

Metcon

Metcon (No Measure)

(0-8 min)

AMRAP:

20 Push Press 35/20s

20 Cal Row

(10-18 min)

AMRAP:

15 Pull-ups

15 Burpees

(20-28 min)

AMRAP:

10 Push Press 50/30s

10 Cal Row

(30-35 min)

AMRAP:

Max Burpee pull-ups
*Notice that the Push Press goes up in weight on the 2nd part.

08/12/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

:60 Wgtd Plank

Then…

3 RNFT

15 V-Ups

20 Oblique Leg Lifts (Ea.)

10 Wgtd Sit-Ups

Metcon

Metcon (No Measure)

20 Min. AMRAP

15/12 Cal. AirDyne

10 Hang Power Clean 95/65

7 Bar Over Burpees

*Every other rd. 500M Row

Strength

Metcon (No Measure)

18 Min. EMOM

Min.1- 8 DL@65%

Min.2- 20 Banded GM

Min.3- 10 Dbl. KB Swings 26/44

Monday sweat

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Athletics United Home of Typheus CrossFit – Bootcamp

Metcon

Metcon (No Measure)

Every 2 min x 10 Rounds

Round 1: 10 Cal Bike + 10 DB Box Step Overs (35/20lb)

Round 2: 10 Cal Row + 10 DB Lunges (35/20lb)

*alt each round

Rest 3 min

12 min to finish…

100 Wall Balls 20/14

*Every 2min. Complete a 200m Run

*Start with the 200m Run 🙂
Can you finish the second part? ; )

Saturday Sweat

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Athletics United Home of Typheus CrossFit – Bootcamp

Metcon

Metcon (No Measure)

35 min to finish…

800m Run (200m intervals)

100 Push Press 75/55lb

100 Sit-Ups

100 American KB Swings 53/35lb

150 Air Squats

100 American KB Swings 53/35lb

100 Sit-Ups

100 Push Press 75/55lb

800m Run (200m intervals)
Teams of 2. Only 1 person works at a time.

*Feet anchored on KB for sit-ups, so that you can move a little quicker.

*This is going to be a close one on finish time! Excited to see how you do.

Saturday Teams

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

Every 7min. x 5 Rounds: (35min.)

Min. 1) 40 Cal Bike + 100 Wall Balls 20/14

Min. 2) 40 Cal Row + 100 Toes-To-Bar

Min. 3) 40 Cal Bike + 100 Deadlifts

Min. 4) 40 Cal Row + Burpees

Min. 5) 40 Cal Bike + MAX Hang Power Cleans 135/95
Teams of 2. Only 1 person works at a time.

RX+ is 50/40 Cals, 30/20lb ball, and 155/105.

Also, you may trade any section for 30 Muscle Ups 🙂

Ladies regular RX is 30 Cals of everything

Friday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Push Press (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

Few attempts at a 1RM!

*Make sure you don’t jerk it! Knees bend for the push and then they never bend again! They only straighten and lock out as your arms lock out.

Optional:

10-15 GHD Sit-Ups between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18min. to finish…

50-40-30-20-10

Front Squats 75/55

American KB Swings 53/35

*1 Rope Climb After Each Set (5 total)
*RX+ is 2 rope climbs after each set

Friday Sweat!

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Athletics United Home of Typheus CrossFit – Bootcamp

Metcon

Metcon (No Measure)

(0-9min.)

2 Rounds:

25 Cal Bike

25 DB Deadlifts 70/50/35s

(9-18min.)

2 Rounds:

25 Cal Row

25 Box Jumps 24/20″

(18-27min.)

2 Rounds:

25 choice Cardio

25 Slam Balls 30/20lb.

(27-35min.)

100 Russian Twists with 35/20lb DB

*Left+Right= 1rep

08/09/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Conditioning

Metcon (Time)

5 RNFT

20M FR KB Carry

5 Alt. SA KB Clean and Jerk

20M OH/Farmer (Switch at 10M)

Metcon

Metcon (No Measure)

12-9-6

OHS 95/65

Bar Over Burpees

GHD Sit-Ups

-2 Min. Rest-

6-9-12

Deadlifts 185/115

Burpees

GHD Sit-Ups

Conditioning

Metcon (No Measure)

10 Min. EMOM

Odd: 12/9 Cal. Airdyne (Sprint)

Even: Handstand Kick-Ups