LET'S MAKE THIS A TERRIFIC TUESDAY

24JAN, 2022

LET’S MAKE THIS A TERRIFIC TUESDAY

BARBELL COMPLEX (ADD WEIGHT EACH ROUND)

EVERY :90 FOR 10 ROUNDS (15:00 TOTAL)
1 POWER CLEAN + 1 FRONT SQUAT + 2 JERKS
AT THE 15:00 MARK SPEND 5 MINUTES HITTING 1 POWER CLEAN + 1 JERK

Metcon (AMRAP – Reps)

5 ROUNDS
Every 2:00
200m Run
Max Rep Thrusters (95/65)
Rest 1:00 between rounds

Score is total thrusters

Upcoming classes

CrossFitFriday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Fri, Sep 18

Deadlift + Bench Press (8 Rounds for reps)
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press

Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%

Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
FINSETH (Time)
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
CrossFitFriday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Fri, Sep 18

Deadlift + Bench Press (8 Rounds for reps)
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press

Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%

Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
FINSETH (Time)
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
CrossFitFriday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Fri, Sep 18

Deadlift + Bench Press (8 Rounds for reps)
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press

Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%

Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
FINSETH (Time)
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
CrossFitFriday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Fri, Sep 18

Deadlift + Bench Press (8 Rounds for reps)
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press

Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%

Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
FINSETH (Time)
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Sep 18

Deadlift + Bench Press (8 Rounds for reps)
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press

Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%

Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
FINSETH (Time)
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Sep 18

Deadlift + Bench Press (8 Rounds for reps)
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press

Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%

Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
FINSETH (Time)
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Sep 19

Saturday Community Wod (AMRAP - Rounds & Reps)
20 Min Amrap:

200 M Run
12 Russian Kettle Bell Swings@53/36
12 KB Goblet Squats
12 Alt Single Arm KB snatches
24 ab mat situps

LET’S MAKE THIS A TERRIFIC TUESDAY

LET’S MAKE THIS A TERRIFIC TUESDAY

Upcoming classes

FREE CLASS!