Week of 6/11/2018
Monday:
CrossFit/Challenge
Deadlift 8×3 at same weight
Challenge:
7 Min AMRAP: 8 Burpee box step 20”, 12 Sit ups
CrossFit:
7 Min AMRAP: 8 Burpee box jump 30/14 (must jump up from RX), 8 Toes to bar
Tuesday:
Challenge: 100 Push press for time 65/35
CrossFit: 100 Thrusters for time 95/65
Every min at the start of the min 3 burpees (3 push ups for challenge)
Wednesday:
Challenge: Max ring rows in 2 min, rest for 2 min – 4 Rounds
CrossFit: Max Strict Pull ups in 16 min.
Run 2 miles – not for time
Thursday:
Challenge:
42 min AMRAP: Run 1 Lap of building, 10 Kettlebell swings 16/12, 1 lap, 10 Reverse sit ups
CrossFit:
42 min AMRAP: Run 1 lap w/ 45/35# plate, 10 KBS 24/16, 1 Lap no weight, 10 Toes to bar
Friday:
With partner one works, as the other rests:
Row 500m x 3 (each person does 3)
5 Rounds (again each)
10 burpee pull ups (Challenge burpee, jumping pull up
Lunge 50 feet w 45/35 plate in of body (challenge, no weight)
2 rounds:
100 Double unders (challenge single under) must complete all 100 before partner can start, each person does 2 rounds
