CrossFit Boynton Beach – A. CrossFit

Split Jerk Practice

– Tall Jerk 5 reps, x3 seys

– 6-8 minutes of split jerk work

– – this is the first time in a few weeks that we’re actually doing this full movement. keep it light

Metcon (Time)

For TIme

Run 1,000m

Ski 2,000m

Bike Erg 3,000m

Row 2,000m

Run 1,000m

CrossFit Boynton Beach – Gas Tank

Row Conditioning

Metcon (Time)

8 Rounds;

Row 500m

– Rest 1:30 bet rounds

** start @ 60% effort then build intensity each set

CrossFit Boynton Beach – A. CrossFit

Metcon (No Measure)

EMOM x20 Min

1st – 25ft Single Arm DB OH Walking Lunge 50/35 (one arm per set)

2nd – 25-50ft HS Walk

3rd – 20 Situps or 10/15 GHD Situps (only perform GHD Situps if you are able to do 12-15 unbroken T2B)

4th – 1-3 Rope Climbs

Metcon (Time)

For Time

30/22 Calorie Echo Bike

Run 100m

20 HSPU

Run 100m

30/22 Calorie Bike Erg With Damper Set to 10

CrossFit Boynton Beach – Gas Tank

Echo Bike Conditioning

Metcon (Calories)

10 Set:

1 Min Echo Bike
1 min rest

**first 10/8 calories @ hard pace then continue @ 10:00 pace for remainder of working minute

CrossFit Boynton Beach – Gas Tank

CrossFit Boynton Beach – Gas Tank

Bike Erg Intervals

Bike Erg (Time)

3,000m Bike W/Damper on 10

2,000m Bike W/Damper on 8

1,000m Bike W/Damper on 6
Rest 4min

3 Sets

Monday