HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CROSSFIT MKT – WEEK 25

MONDAY 15

A. Overhead Squat for load:
5-5-3-3-1-1

B. ” thank u’ next

15/12 Calorie Row
9 Thrusters (95/65)

Directly Into…

4 Rounds:
15/12 Calorie Row
9 Overhead Squats (95/65)

Goal: 12-16 Minutes

TUESDAY 16

A. 5 Rounds for reps
:30-seconds strict pull-ups
:30-seconds rest
:30-seconds strict ring dips
:30-seconds rest

Scale pull-ups with band or ring rows
Scale ring dips with band or push-ups
2 Scores
1: Total Pull-Ups

2: Total Strict Dips

Total time: 10-minutes

B. ” Pay Dirt “

10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50’s/35’s)

WEDNESDAY 17

A. Front Squat for load:
5-5-3-3-1-1

B. ” Speed Dating “

5 Rounds
AMRAP 2
9 Power Clean and Jerks
6 Hang Squat Cleans
3 Front Squats

Rest 1 minute between rounds
Barbell: 155/105
Fitness: 95/65

Goal: 25-36+ reps per round
15 Minutes Total Time

THURSDAY 18

” Cash Back “

3 Rounds For Time
40 AbMat Sit-ups
30 Double Dumbbell Push Press (50’s/35’s)
200 Meter Double Dumbbell Walk*

Cashout: 1-mile run

  • 1 Arm Overhead + 1 Arm at Hang
    Goal Time: Sub 30-minutes

FRIDAY 19

A. Power Snatch for load:
5-5-3-3-1-1

” Cookie Monster “

AMRAP 15:
20 Power Snatches (95/65)
40 Double Unders
20 Burpees
40 Double Unders

Goal: 3+ Rounds

SATURDAY 20

A.Build to a heavy set of 3
3-3-3-3-3-3

EMOM 12
Odd: 3 reps
Even: rest

B. “Trail Blazer”

3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)

SUNDAY 21

REST DAY”

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