Friday

Metcon
For Time:
2 Mile Run
60 Pullups
60 Kettlebell Swings 53/35
60 Wallballs 20/14lb 10/9ft
6 Rope Climbs
*Partition everything ANY WAY YOU WANT.
Make your own strategy, everything just needs to get done.

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Thursday

Weightlifting
Back Squat (5-3-1＋)
75-85-95%
10lbs Heavier than 4 weeks ago

Metcon
20 Min EMOM
Min 1: 45 seconds MAX calories Assault Bike
Min 2: 10 Strict Press 95/63 (barbell starts on the ground)
Min 3: 20 Box Jumps 24/20
Min 4: 1 Min Plank Front or Sides (Can switch as needed)
Min 5: Rest
Score is total calories. RX only counts if all of the other movements are completed RX.

Supplement
Sprintervals 25 (4 Rounds for time)
Run 400 meters at 120% of your best time
Rest the amount of time it took you to run
Repeat 4 times.

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Wednesday
Toes-To-Bar (1-1-1-1)
T2B Skill Work
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
2K Row
Then AMRAP with remaining time:
50 Double Unders
10 Bodyweight Deadlifts
15 T2B
photcred: @garavsmurphy
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Tuesday 9-20-16
Split Jerk (2-2-2-2-2)
From the rack
Metcon (Time)
For Time:
400m Run
15 Squat Cleans 135/93
30 Burpees
15 Squat Cleans
400m Run
RX＋ 155/108

20 Minute Time Cap
Sprintervals 24 (Time)
Row 500 meters at 115% of your best time
Rest the balance of 3 minutes
Row 400 meters at the same pace as above
Rest the balance of 3 minutes
Row 300 meters at the same pace as above
Rest the balance of 2 minutes
Row 200 meters at the same pace as above
Rest the balance of 2 minutes
Row 500 meters at 115% of your best time.

photocred: @garavsmurphy

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Monday

Weightlifting
Floor Press 5-3-1＋
75-85-95%

Metcon
12 Minute AMRAP
30 second Parallette L-Sit hold
1 Rope Climb
15 Calorie Row
*L-sit hold time is accumulated. If you break before 30 seconds you must finish your remaining time before moving onto the rope climb.

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Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Wallballs #MoreKettlebell #BoxJump #IntervalTraining #TrainHard #LiveFast #DieOld #Fitness #CrossFit #CrossFitGirls #GirlsWhoLift #Miami #SweatLife #Reloaded

Saturday

9am Reloaded. Beach @ A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #BeachWOD #MiamiBeachBootcamp #FunInTheSun #Fitness #SweatLife #UseYourFitness #CrossFit #Sandbaggin #Swim #Run #Weightlifting #CloudGameStrong #JustForChad

Friday

Metcon
CrossFit Games Open 15.1
9 Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

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Thursday

Back Squat (3-3-3＋)
70-80-90%
10lbs heavier than 4 weeks ago

Metcon
For Time:
5 Hand Release Burpees
7 Pullups
10 Hand Release Burpees
7 Pullups
15 Hand Release Burpees
7 Pullups
20 Hand Release Burpees
7 Pullups
15 Hand Release Burpees
7 Pullups
10 Hand Release Burpees
7 Pullups
5 Hand Release Burpees
7 Pullups

Photo Cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #Metcon #BackSquat #Triples #Strength #Gains #SquatLife #SquatEveryday #JustKidding #BurpeesSuck #Pullups

Wednesday

Metcon
0-5min
800 M Run
AMRAP Double Unders until 5 minutes.
Rest 2 Minutes
7-10min
400 M Sprint
AMRAP Double Unders until 10 minutes
Rest 2 Minutes
12-15min
400 M Run
AMRAP Double Unders until 15 minutes

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Deadlift #AMRAP #DoubleUnder #Run #Fast #Sprint #Intervals #Speed #Acceleration #Training #HighIntensity #Metcon #CrossFit