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Thursday

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Downstate CrossFit – CrossFit

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Wednesday

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Downstate CrossFit – CrossFit

Metcon (Weight)

Every 2 Minutes for 16 Min

3 Back Squats

1 Behind Neck Jerk
Building each set for a max

Metcon (AMRAP – Reps)

On a 10 Min Clock:

Row 500M

50 Box Jumps

Max Reps Wall Balls
Score total Wall Balls

Gymnastics

A. SKILL: Kipping Pull Ups (adv: C2B)

B. CORE: 5 Minute Abs

C. METCON: AMRAP 12

3 C+J 135/95

6 Pull Ups

9 Push Ups

12 Jumping Air Squats

Tuesday

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Downstate CrossFit – CrossFit

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

Monday

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Downstate CrossFit – CrossFit

Metcon (AMRAP – Reps)

EMOM 8 Min:

Odd Minutes – Max Reps T2B

Even Minutes – Max Reps Push ups
Can be broken up in sets

Score total reps

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

6 Squat Cleans 155/105

12 American Swings 53/35

24 DU

EMOM: 3 Burpees

Test Week 2 Day 3

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Downstate CrossFit – CrossFit

Back Squat (1×1)

15 Min to Establish 1RM

2k Row (Time)

Max Effort 2k Row

Gymnastics

A. SKILL: Ring Muscle Up (Beginner + Advanced Stations)

B. EMOM 12:

Min 1: 2 Strict PUs + 2 Kipping PUs + 2 C2B*

Minb2: 14 Lateral Box Jump Overs

Min 3: 40 seconds max DUs

Min 4: 14 Tuck or V-Ups

*Advanced: 3/3/3