(405) 463-XFIT

1775

Olympic Lifting at 9:30AM.

CONDITIONING:

60 Min AMRAP

17 Power Cleans (95/65)

75 Air Squats

Unload barbell and carry it 200M.

Return to plates and carry one 200M.

Return for other plate and carry 200M.

 

JT

STRENGTH:

Hang Power Clean

4 x 3

CONDITIONING:

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

CORE/MOBILITY:

:30 Bowler Stretch

10 Wall Slides

1 Min Thread the Needle

 

G.I. Jane

STRENGTH:

Front Squat

5 x 5

CONDITIONING:

For Time…

100 Burpee Pull Ups

Pull Up Bar should be six inches from top of reach. Kipping or Strict Pull Up. May scale with a burpee and jumping pull up from box.

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Puppy Pose

30 Candlesticks

Filthy Fifty

This may be done as a pair or individual.

With a 40 Min Time Cap

50 Box Jumps (20 inch)

50 Jumping Pull Ups

50 KB Swings (53/35)

50 Walking Lunge Steps

50 Knees to Elbow

50 Push Press (45/35)

50 Sit Ups

50 Wallballs (20/14)

50 Burpees

50 Double Unders

CORE/MOBILITY:

1 Min Scorpion

1 Min Upward Dog

Hit Man

STRENGTH:

EMOM for 10 Min

1 Full Snatch + 1 Overhead Squat

CONDITIONING:

Three Rounds for Time…

10 Back Squats (225/155)

400M Run

CORE/MOBILITY:

1 Min Pigeon Pose

10 Ab Roller

1 Min Saddle

10 Ab Roller

Boat Race

STRENGTH:

Push Press

5 x 5

CONDITIONING:

Three Rounds for Time…

500M Row

400M Run

3 Minute Rest Between Rounds

CORE/MOBILITY:

50 Russian Med Ball Twists

1 Min Downward Dog

50 Russian Med Ball Twists

2 Min Legs On Wall

Holleyman

30 Rounds for Time…

5 Wallballs (20/14)

3 Handstand Push Ups

1 Power Clean (225/155)

CrossFit Total II

Three attempts to find a Max…

Power Clean

Bench Press

Overhead Squat (from rack)

15 minutes per movement. Time includes you warm up AND max attempts.

Have Fun!

The Ghost

CONDITIONING:

Six Rounds for Reps

1 Min Cal Row

1 Min Burpeea

1 Min Double Unders

1 Min Rest

CORE CONDITIONING:

8 Min EMOM

Odd: 15 Heavy Russian KB Swings

Even: 10 Rower Pike Abs

MOBILITY:

1 Min Downward Dog

1 Min Twisted Cross

Van Damme

TIME TRIAL:

800M Run

CONDITIONING:

With a Partner for Time

30 Snatches (135/95)

10 Muscle Ups (20 Strict Pull Ups)

30 Clean and Jerks (135/95)

10 Muscle Ups

30 Thrusters (135/95)

10 Muscle Ups

Break reps between partners however you like. One partner working at a time.

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Straddle