Monday --- 10.19.2020

STRENGTH
Back Squat
5 reps @ 65%
5 reps @ 75%
5 reps @ 85%+

METCON
​12 minute AMRAP
20 Push Press (75/55)
30 Air Squats

Tuesday --- 10.20.2020

METCON
​For Time:
200 Double Unders
100/75 Push Ups
50 Deadlifts (185/125)

Wednesday --- 10.21.2020

STRENGTH
10:00 to establish a 1 rep max Snatch

METCON
Every 1:30 (10 sets)
125m Row

Thursday --- 10.22.2020

METCON
Every 4 mins (5 Rounds)
12 Toes to Bar
12/10 Calorie Assault Bike
18 Wall Balls (20/14)
12 Burpees

Friday --- 10.23.2020

STRENGTH
Strict Press
5 reps @ 65%
5 reps @ 75%
5 reps @ 85%+

METCON
Teams of 2
100 Alt. Dumbbell hang Clean and Jerk (50/35)
- Partner Hangs from pull up bar -
100 Box Jump Overs  (24/20)
- Partner Holds Plank (elbows) -
200ft Single Arm Overhead Lunge Walk (50/35)​

SATURDAY --- 10.24.2020

METCON
​​​6 Sets
20/15 Calorie Bike
8 Power Cleans (185/125)
20 Jumping Air Squats
- Rest 3:00 -

TRY US OUT

CROSSFIT SOUTH CHERRY