CrossFit Boynton Beach – A. CrossFit

Friday (Time)

3RFT
70 Dubs
30 OHS; 95/65
30/22 Cal Row

CrossFit Boynton Beach – A. CrossFit

Thursday (Time)

3 RFT
Run 400m
21 KB Swings
12 Pullups
– no RX+ or weight vests today. today is the equivalent of a ‘dealod’ from our murph prep to allow ample recpvery for monday

Accessory Work (No Measure)

12 Minutes @ Steady Pace
10 Alternating DB Hammer Curls/side
50ft OH KB Carry (50ft/side)
:20 Second Hollow Hold
1 MIn Easy Machine

CrossFit Boynton Beach – A. CrossFit

Wednesday (AMRAP – Rounds and Reps)

12 Min AMRAP
9 Thruster; 95/65
1 Rope Climb

target; 8-12 Rounds

Core Work (No Measure)

:45 Seconds GHD Situps, x3 sets
– rest as needed

CrossFit Boynton Beach – Gas Tank

Running (Time)

8 Rounds:

400m Run at increasing pace.

*Rest 2min between rounds

-Start at your 5K pace for the first interval. Try to pick the pace each subsequent round by decreasing your time per interval (negative splits) by 5 to 10 seconds.

CrossFit Boynton Beach – Gas Tank

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP @ sustained pace

20/18Cal Echo

400m Run

20/18 CalSki

– rest 10 minutes

x2 sets

CrossFit Boynton Beach – A. CrossFit

Power Clean Work (Weight)

Power Clean; 5, 5, 3, 3, 3, 1, 1, 1, 1
– one set every 2:00, TnG on 5’s and 3’s
– post heaviest single power clean

Tuesday (Time)

1600m Bike Erg, rest 3 min, x3 sets
– post SLOWEST bike time as your score

CrossFit Boynton Beach – Gas Tank

Row (Distance)

Row;

1 min on, 1 min off

– row @ faster than 5k pace, but ensure you’re rowing at a pace that is sustainable across the 15 sets

CrossFit Boynton Beach – A. CrossFit

Monday (Time)

4 RFT
400m Run
10 S2OH 155/105

Target Time 9-14 Min

CrossFit Boynton Beach – A. CrossFit

Friday (Time)

10 RFT
1 Rope Climb
250/200m Ski
– rest 1 min bet rounds

RX+ performs Legless Rope Climbs
Scale to 3 Rope Planks

Target Time 18-23 Min

CrossFit Boynton Beach – Gas Tank

Row (Time)

Row 2000m at easy pace (10k)

Rest 5 minutes

Row 2000m at moderate pace (5k)

Rest 5 minutes

Row 2000m at moderate pace (target 5k)