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:
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)
