CROSSFIT
MetCon
4 Rounds For Time of:
3 Rounds of “Cindy”
5 Pullups
10 Pushups
15 Squats
Followed By:
1 Round of:
8 Power Snatch (75/115#)
8 OH Squats (75/115#)
Accessory (Odd Objects)
5×40′ Seated Sled Rope Pull (Ascending/Max Weight)
5xMAX Hanging L-Sit
5×40′ Mixed KB Front Rack Hold/DB OH Hold
CROSSFIT
Strength
EMOTM 10 Minutes of:
3 Front Squat @ 75%
MetCon
5 Rounds For Time of:
8 Calories Assault Bike
6 Strict HSPU
4 Deadlift (225/315#)
9am-12pm – Open Gym
9am – Plyometrics – Quick Feet – Coach Jeff
10am – Technique & Movement – Headstand/Handstand/HSPU/Kipping HSPU – Coach Jeff
11am – CrossFit – Coach Jeff
12pm – Olympic Lifting – Power Snatch/Power Clean & Power Jerk/Seated Box Hops – Coach Jeff
CROSSFIT
Strength
Deadlift 10-8-8-6-6-4 (Ascending)
MetCon
“Brenton”
5 Rounds For Time of:
100′ Bear Crawl
100′ Broad Jumps
*Every 5th Jump Perform 3 Burpees*
CROSSFIT
Strength
Bench Press
Max Reps @ 65/95lbs
Max Reps @ 75/115lbs
Max Reps @ 95/135lbs
Max Reps @ 105/155lbs
Max Reps @ 125/185lbs
MetCon
For Time:
10 Clusters (65/95#)
3 Rope Climbs
8 Clusters(75/115#)
3 Rope Climbs
6 Clusters (95/135#)
3 Rope Climbs
4 Clusters (105/155#)
3 Rope Climbs
2 Clusters (125/185#)
3 Rope Climbs
CROSSFIT
Strength
Front Rack Forward Lunge 10-10-10-10-10 (Ascending)
Lift
Push Press (2) + Split Jerk 5×1 (Ascending)
MetCon
7 Minute AMRAP of:
9 Wall Balls (W: 14/9 M: 20#/10′)
1 Burpee
9 Wall Balls (W: 14/9 M: 20#/10′)
2 Burpees
9 Wall Balls (W: 14/9 M: 20#/10′)
3 Burpees
9 Wall Balls (W: 14/9 M: 20#/10′)
4 Burpees
Etc..
River City Strength and Conditioning 