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Monday’s Workout
Competition

“The Burn” 
3 Rounds FT:
400m run
Then, 7-6-5-4-3-2-1 of:
Deadlifts (155/105)
Burpees over the bar

Tuesday’s Workout
Practice
A) :15-:30-:45-:30-:15
Hollow Body Hold
Arch Hold

B) Find a Heavy Front Squat (20 Min)

C) 3 RFQ:
400m Run
15 Front Squats (Unbroken)

 

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Monday’s Workout
Practice

A) Conditioning and Mobility
     Row 60cal (Gear 3) (4 min cap)
          4 min mob intermission
     Row 60 cal (Gear 4) (4 min cap)
          4 min snatch prep
     Row 60 cal (Gear 5) (4 min cap)
          4 min prep for B

B) 10 min QAMRAP
Snatch Complex + Pull-ups Chin-ups
     High Hang Squat Snatch
     Hang Squat Snatch
     Low Hang Squat Snatch
     Below the Knee Squat Snatch
     Squat Snatch
*Max Strict pullu-ps/Chin-ups

Tuesday’s Workout
Competition
“Down to Clown”
10 Rounds for Reps (5 rounds each partner, alternating) :90:15
     P1: In a weighted Plank (45/25)
     P2: Goes through stations any way they choose as long as they hit all stations before     repeating.
Stations:
     10 Box Jumps (24/20)
     10 Cals on Clown Bike
     10 (each side) SA RKBS (20/16)
     10 (each side) See Saw Press (40/25)
     10 2×4 High Wire Split Squats


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Come For The Workout Stay For The Coffee from Kenny Kane on Vimeo.

Monday’s Workout
Practice

A) 3 RFQ:
     7 Tempo Back Squats 3131
     7 Hang Power Snatches
     Max effort high knees on breath hold
     *Rest coach’s interval

B) EMOM 10:
     Odds: 8 Hang Power Snatches
     Even: 5 Bar Muscle-ups

C) Box Squats

Tuesday’s Workout
Competition

AMRAP 5:
     12 Lateral Burpees
     6 Deadlifts (225/155)
     *Rest 3 Minutes
AMRAP 4:
     12 Lateral Burpees
     6 Deadlifts (275/195)
     *Rest 2 Minutes
AMRAP 3:
     12 Lateral Burpees
     6 Deadlifts (315/220)

Score = Total Rounds + Reps

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Shirley Brown Celebration Week from Kenny Kane on Vimeo.

Monday’s Workout
Practice
A) Evil Wheels
     5 x 5

B) EMOM 12
     O: Shirley’s Pull Complex
     E: Dball Shuttle Carry

C) Box Squats

Tuesday’s Workout
Practice

A) Ski Erg Power Sprints
     Sprint start into 21 Cal (Gear 3)
     Sprint start into 9 Cal (Gear 5)

B) Weighted Pull-up
     Build to a heavy 2

C) 4RFQ :60:30
Weighted Squat/Lunge Complex
Max Cal Row (fewest strokes)

http://

Connect With Your Coach from Kenny Kane on Vimeo.

Monday’s Workout
Competition
Cycle 18 Test Workout THROWBACK
     For Time:
     Run 1 Mile
     50 DB alt Box Step Ups (50/35) (24/20)
     Run 1 Mile

Tuesday’s Workout
Practice

A) For Total Reps:
AMRAP 2
     Strict Pull Ups
Rest 1 minute
AMRAP 3
     L – Sit 
Rest 1 minute
AMRAP 4
     Bar Hang
Score = Total Reps/Seconds

B) For Time: (8 Minute Cap)
30 – 20 – 10
Power Snatch (95/65)
Calorie Row

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Monday’s Workout
Practice

CrossFit Open Prep

5 Rounds on the 5:00
Round 1
12/9 Cal Row
15 T2B
15 Squat Cleans (115/75)

Round 2
12/9 Cal Row
15 T2B
13 Squat Cleans (135/95)

Round 3
12/9 Cal Row
15 T2B
11 Squat Cleans (165/115)

Round 4
12/9 Cal Row
15 T2B
9 Squat Cleans (205/145)

Round 5
12/9 Cal Row
15 T2B
7 Squat Cleans (225/155)

 

Tuesday’s Workout
Mental Toughness

AMRAP 25
40m Sled push
18/12 Cal Assault bike
60s Forearm plank hold
6 Candlestick sit to stand
100m Farmers carry

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Monday’s Workout
Practice

A) 5 Rounds on the 2:00
     Tempo Front Squats

B) EMOM 8
     1 Hang Below Knee Power Snatch + 3 Overhead Squats

C) EMOM 8
     Odd: 5-10 Strict Pull Ups
     Even: 12-20 Calorie Row

Tuesday’s Workout
Competition

Oly Meet
A) 1 RM Snatch (20 minutes)
B) 1 RM Clean & Jerk (20 minutes)