!!!!!Pot Luck, and Corn Hole Tournament!!!!!
Strength:
E2MOM 16
Clean
1: 3@60-65%
2: 3@65-70%
3: 2@70-75%
4: 2@75-80%
5: 1@80-85%
6: 1@85-90%
7: 1@90%+
8: 1@90%++
Conditioning:
AMRAP 15
10 Strict Pull Ups (Fx: Kipping Pull Ups)
10 Strict HSPU (Fx: Kipping HSPU)
200/150m Row
Strength:
Every 2:30 for 5 Rounds
5 Bench Press@90% of 5RM
Conditioning:
For Time:
30 Hang Power Snatch (75/55)
30 Overhead Squats (75/55)
150 Double Unders (Fx: 100 DUs)
Time Cap 10:00
Strength:
E3MOM 15
Deadlift
1: 6@75-80%
2: 6@75-80%
3: 6@80-85%
4: 6@80-85%
5: 6@80-85%
Conditioning:
EMOM 15
1: 20/17 Calorie Assault Bike (Fx: 15/12)
2: 20/17 Calorie Ski Erg (Fx: 15/12)
3: Max Effort Burpees
4: Rest
5: Rest
Conditioning:
AMRAP 35
With a Partner, Alternating Movements
300/250m Row (Fx: 250/200)
20 Box Jumps (24/20)
10 Dumbbell Box Step Ups (50/35) (Fx: 35/20)
Box step ups are double dumbbell.
Free CrossFit Class at 6:30pm Click Here to Sign Up NOW
Strength:
E3MOM 15
Back Squat
1: 6@75-80%
2: 6@75-80%
3: 6@80-85%
4: 6@80-85%
5: 6@80-85%
Conditioning:
5 Rounds
200m Run
15 Push Jerks (135/95) (Fx: 95/65)
| Monday | “Holleyman” | |
| Tuesday | Back Squats | Free CrossFit Class at 6:30pm Click Here to Sign Up NOW |
| Wednesday | Partner Metcon | |
| Thursday | Deadlifts | |
| Friday | Bench Press | |
| Saturday | Cleans | Pot Luck, and Corn Hole Tournament! |
| Sunday | Rope Climbs and Strict Gymnastics |
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Conditioning:
“Holleyman”
30 Rounds
5 Wall Balls (20/14)
3 Handstand Push Ups
1 Power Clean (225/155)
Conditioning:
AMRAP 35
With a Partner
Partner 1:
50/40 Calorie Row (Fx: 40/30)
Partner 2:
200m Run
15 Power Snatch (95/65) (Fx: 75/55)
30 Air Squats
Once both partners have completed their prescribed work, that will count as 1 round and they will switch stations.
Strength:
E3MOM 15
Deadlift
1: 6@75-80%
2: 6@75-80%
3: 6@75-80%
4: 6@80-85%
5: 6@80-85%
Conditioning:
Work 1:30/Rest :30
Until you complete:
3 Rounds
15 Burpee Box Jump Overs (24/20)
10 Ring Dips (Fx: Hand Release Push Ups)
Strength:
EMOM 16
1: 5 Each Side Pallof Press (:02 Out/ :02 In)
2: 10 GHD Sit Ups (Weighted if possible) (Fx: Weighted Sit Ups)
3: 20 Russian Twists
4: 100m Easy Ski Erg
Conditioning:
AMRAP 12
2 – 4 – 6 – 8 – 10…
Alternating Pistols (Fx: Alternating Reverse Goblet Lunges (35/20))
Hang Power Clean and Jerks (135/95) (Fx: 95/65)