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Week 6 Day 1

By: 0

Downstate CrossFit – CrossFit

Bench Press (8-8-8-8-8)

Building to establish 8 Rep Max

Every 2 Min

Metcon (2 Rounds for reps)

15 Min AMRAP

8 Burpee Box Jump Overs

Max Unbroken Chest to Bar Pull-ups

8 Burpee Box Jump Overs

Max Unbroken HSPU
Recording total reps in 15 min of each movement.

Every time you come off rig or wall is when you move on.

Week 5 Day 1

By: 0

Downstate CrossFit – CrossFit

Clean and Jerk

EMOM for 12 Min

Building to find a 1RM

Metcon (AMRAP – Reps)

EMOM: 12 Min

5 Thrusters 95/65

Max Burpees Over Bar
Score total burpees

Gymnastics

A. Skill: Ring Muscle Ups (Drills for Beginners + Complexes for Advanced)

B. Metcon: 10 min AMRAP

8 Push Ups

10 Jumping barbell back squats

12 Barbell Facing Burpees

14 Tuck-Ups

(No core tonight)