CrossFit Boynton Beach – A. CrossFit
Back Squat (Back Squat; 3 Reps, x6 Sets @ 82-85%)
Metcon (Time)
10 RFT
3 Clean and Jerk 135/95
3 BFB
Thursday
CrossFit Boynton Beach – A. CrossFit
Metcon (AMRAP – Rounds)
4 RFT
Run 400m
35 Wallballs
2 rope Climbs (RX+ Legless)
Comments
wednesday
CrossFit Boynton Beach – A. CrossFit
Metcon (2 Rounds for reps)
Wednesday
8 Min AMRAP
8 Alternating DB Snatches; 50/35
8 HSPU
Run 100m
– rest 4 min
8 Min AMRAP
8 DB Hang Clean and Jerk; 50/35 (4/arm)
8 Box JUmp Overs
Run 100m
– rest 4 min
Not For Time;
10-8-6-4-2
Bench Press (increase weight each round)
* Perform 12 Upright Barbell Rows After Each Round (empty/light
each amrap is a “round” for scoring
Comments
Tuesday
CrossFit Boynton Beach – A. CrossFit
Metcon (Time)
4 RFT
15 Pullups (RX+ C2B)
10 Bar Facing Burpees
5 Clean and Jerk; 155/105 (RX+205/135)
Comments
monday
CrossFit Boynton Beach – A. CrossFit
Back Squat (10 reps, x3 Sets @ 70-73%)
Metcon (Time)
For Time
30/24 Calorie Row
60 Dubs
30 Power Snatches; 95/65
60 Dubs
30/24 Calorie Bike Erg
Comments
Friday
CrossFit Boynton Beach – A. CrossFit
Back Squat (3 Reps, x6 Sets @ 80%)
Metcon (Time)
For Time (10 Min Cap)
10 Power Cleans (135/95) RX+ 155/105
20 HSPU
8 Power Cleans (155/105) RX+ 185/125
18 HSPU
6 Power Cleans (175/115) RX+ 205/145
12 HSPU
4 Power Cleans (195/125) RX+ 225/155
8 HSPU
2 Power Cleans (205/135) RX+ 245/175
4 HSPU
* Scale to 90%, 80%, 70%, 60%, 50% if needed
Comments
Thursday
CrossFit Boynton Beach – A. CrossFit
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
1 Rope Climb (RX+ Legless)
Run 100m
10 Wallballs
Bike Erg 500m
Comments
Wednesday
CrossFit Boynton Beach – A. CrossFit
Metcon (Time)
3 Sets
5 Shoulder to Overhead 155/105 (RX+ 205/145)
10 Bar Facning Burpees
15 T2B
Run 400m
15 T2B
10 Bar Facing Burpees
5 Shoulder to Overhead 155/105 (RX+ 205/145)
– rest 3 min bet sets
Comments
Tuesday
CrossFit Boynton Beach – A. CrossFit
Metcon (Time)
3 RFT
100 Dubs/150 Singles
20 Deadlifts 225/155
10 Burpee Pullups (RX+ 10/7 Bar Muscle Ups)
Comments