Conditioning:
E2MOM 40
1: 30/25 Calorie Bike (Fx: 25/20)
2: 25/20 Calorie Ski Erg (Fx: 20/15)
3: 15 Burpee Box Jump Overs (24/20)
4: 3 Push Jerks (↑)
5: Rest
Starting Weights
Rx: (135/95)
Fx: (95/65)
Rx+: (165/115)
Score is heaviest set of 3 on Push Jerks.
Strength:
E2MOM 10
Back Squat
1: 8@70-75%
2: 8@70-75%
3: 8@75-80%
4: 8@75-80%
5: 8@75-80%
Gymnastics Test:
For Time:
50 Toes to Bar
Time Cap 7:00
Fx:
AMRAP 7
Toes to Bar
Finisher:
5 Rounds
5 Each Arm Kettlebell Strict Press
5 Each Side Single Leg Kettlebell Romanian Deadlifts
5 Each Arm Kettlebell Hang Snatch
Pick a weight that can be done for full rounds, unbroken.
Free CrossFit Class at 6:30pm Click HERE to sign up now!
Strength:
E2MOM 8
5 Strict Handstand Push Ups
10 Handstand Push Ups
Max Reps Sit Ups
Fx:
E2MOM 8
10 Handstand Push Ups
Max Reps Sit Ups
Conditioning:
With a Partner:
5000m Row
Alternate every 500m until complete.
| Monday | Snatches | |
| Tuesday | Gymnastics and Partner Rowing Metcon | Free CrossFit Class at 630pm Click Here to Sign Up NOW |
| Wednesday | Back Squats | |
| Thursday | Interval Conditioning and Push Jerks | |
| Friday | Deadlifts | |
| Saturday | Power Cleans | Free Rope Climb Clinic at 10:00AM/ $10 drop in for non-members |
| Sunday | Bench Press and Pendlay Row Test |
Strength:
E3MOM 15
5 Snatches (ME)
Can be power or squat snatches.
Conditioning:
AMRAP 9
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Overhead Squats (85% of best snatch weight)
Strength:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Strict Pull Ups
Strict Ring Dips
Fx:
10 – 8 – 6 – 4 – 2
Strict Pull Ups
Strict Ring Dips
Time Cap 18:00
Conditioning:
3 Rounds
25 Toes to Bars (Fx: 20 T2Bs)
30 Pistols (Fx: 30 Goblet Lunges (24/16))
Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information
Strength:
E3MOM 15
1 Squat Clean Thruster + 1 Push Press (ME)
Conditioning:
6 Rounds
Work 1:00/Rest 0:30
AMRAP
6 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups)
12 Kettlbell Push Press (6L/6R) (24/16) (Fx: 16/12)
24 Kettlebell Swings (24/16) (Fx: 16/12)
Saturday, January 25 Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information
Conditioning:
For Time:
1000m Run
10 Rope Climbs
200 Double Unders
-Rest 3:00-
600m Run
5 Rope Climbs
100 Double Unders
Strength:
“Diane”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push Ups
Conditioning:
3 Rounds
15 GHD Sit Ups/Weighted Sit Ups
30 Double KB Front Rack March
:45 Weighted Plank (↑)
1:00 Easy Ski/Bike
Saturday, January 25 Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information
Strength/Gymnastics:
5:00 Handstand Hold Practice
Conditioning:
14 Rounds
With a partner, alternating movements
15/12 Calorie Row (Fx: 12/10)
10 Push Ups
5 Burpees Over the Rower
25 min Cap
Mobility Finisher:
Stretch 2:00/Transition :15
1: Right Leg Couch Stretch
2: Left Leg Couch Stretch
3: Right Leg Pigeon Stretch
4: Left Leg Pigeon Stretch