HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit MKT – Week 24

MONDAY 8

A. Strict Press 5-3-1

B. “Sweat Sixteen”

AMRAP 16:
10 Strict Press (95/65)
15 Toes to Bar
20 Front Squats (95/65)

Goal: 5+ rounds

TUESDAY 9

A. Back Squat 5-3-1

B. “Quarter Zip”

5 Rounds For Time
2 Rope Climbs
8 Kettlebell Swings (70/53)
12 Kettlebell Reverse Lunges (70/53)

Goal: 9-12 minutes

WEDNESDAY 10

Fight Gone Bad

Three rounds of:
• Wall-ball, 20-pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Goal: 300+ reps

THURSDAY 11

Community Class: $10 | 7:30 am., and 5:30 pm,.

A. Inversions and L-Sits

6 rounds of:
:30-seconds Inversion
:30-seconds rest
:30-seconds L-Sits
:30-seconds rest

B. “Sleepy Hollow”

On the 5 Minutes x 4 Rounds
20/16 Cal-Bike
20 DB Snatch (50/35)
20/16 Cal-Bike

Goal: Sub 3 minutes each round.

FRIDAY 12

A. Squat Clean 5-3-1

B. “Double Knot”

For Time:
21-15-9
Strict Pull-Ups
Cleans (135/95)

Complete 75 double unders after each round.

Goal: 10-12 minutes

SATURDAY 13

Community Class: $10 | 9:30 am.

“Quick Sand” Partners

4 rounds for time:
50-meter Broad Jumps
100-meter Farmers Carry (53’s/35’3)
200-meter Shuttle Run

Partners switch after each task.
One round is complete when both
partners have completed all three tasks.

Complete this workout in the sand if available.

Goal: Sub 20-25 minutes

SUNDAY 14

Rest Day

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