Strength
Floor Press 10-10-10-10-10 (Ascending Weight)
*After Each Set Perform 1 OR 2 Deficit HSPU (Increase Deficit Each Round)*
MetCon
For Time:
21 GHDSU/Weighted Situp
21 T2B/HKR
30′ HSW/30′ Bear Crawl
15 GHDSU/Weighted Situp
15 T2B/HKR
30′ HSW/30′ Bear Crawl
9 GHDSU/Weighted Situp
9 T2B/HKR
30′ HSW/30′ Bear Crawl
Strength (Accessory)
Superset 4 Sets (Ascending Weight) of:
10 Good Mornings
50 Leg Extensions
20 Hamstring Curls (Exercise Ball)
30s Banded Wall Sit
MetCon
14 Minute AMRAP of:
25 Cleans (65/95#)
25 Cleans (75/115#)
25 Cleans (95/135#)
25 Cleans (105/155#)
MAX Reps Cleans (125/185#)
*On Every 2nd Minute Perform 5 BF Burpees*
MetCon
For Time:
800m Run OR 1000m Row
10 Rounds of:
10 SA Hang DB Snatch (35/50# – Switch Arms Each Round)
10 Pullups
800m Run OR 1000m Row
10 Rounds of:
10 SA Hang DB Clean & Jerk (35/50# – Switch Arms Each Round)
10 HR Pushups
800m Run OR 1000m Row
Lift
i) Snatch Grip Push Press 5-5-5-3-3-3-1-1-1 (Ascending)
ii) Snatch Grip Deadlift 5-5-5-3-3-3-1-1-1 (Ascending)
iii) 5 Sets (Ascending Weight) of:
SG Deadlift (2) + Hang Power Snatch (2) + SG Push Press (2) + Hang Squat Snatch (2)
Friday
525am – Bootcamp – Coach Anna
625am – Bootcamp – Coach Anna
12pm – Functional Fitness – Coach Meg
Saturday
Closed
Sunday
Closed
Monday
12pm – Friends & Family WOD – Coach Anna
***Family & Friends Day***
Monday at noon will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!! Bring a friend or family member out to get a good sweat on a day off!!!
River City Strength and Conditioning 