Monday
A) 10:00 AMRAP
10 Power cleans (185/125)
50 ft. Handstand walk
-5:00 Rest-
B) 10:00 AMRAP
10 DB Rows (50/35)
50 ft. DB Lunge*
*DB’s must be on shoulders
Above and Beyond
3 rounds:
8 pullups
8 barbell bent over row
8 banded face pulls
Tuesday
Co-Ed Partner Workout
3 Rounds for time:
50 Calorie row
50 Push press (115/75)
50 Box Jump-overs (24″/20″)
*split reps as needed
Above and Beyond
3 rounds:
8 pushup to renegade row
8 DB press
8 ring dips
Barbell Club:
3 position snatch
1-1-1-1-1-1-1
*Work to a heavy single
*1rep =’s high hang + mid hang + floor
Overhead Squat
3×8 at 65%
*Base % off 3 position snatch
Wednesday
9/11 Tribute WOD
20:01 AMRAP
9 Thrusters (115/75)
11 Bar-Facing Burpees
343m Row/Run
Above and Beyond
3 rounds:
8 DB front raises
8 barbell skull crushers
8 pullups
Thursday
On a 16:00 Clock
A) 10 Rounds for time
5 Burpees
7 Strict Pull-ups
Then,
B) AMRAP in remaining time
5 Lateral Burpees Over DB
7 Alt DB Snatch (50/35)
Above and Beyond
3 rounds:
8 single arm DB row
8 barbell reverse curl
8 DB curl
Barbell Club:
Back Squat
5 rep max
Snatch Grip Deadlift
8-8-8
Friday
A) 10:00 EMOM (Every minute on the minute)
20 Double-unders (:30 cap)
1 Clean & Jerk (70-80% 1RM)
– 7:00 Rest-
B) 10:00 EMOM
1 Pause Back Squat (80% 1RM)*
10 Push-ups
*0:03 Pause
Above and Beyond
Surprise weekly challenge
Saturday
Project Uplift, a local CrossFit comp will be going on all day at Mad Wire, if you have time come by and cheer on all your fellow gym friends J
“Cindy”
20min AMRAP
5 pullups
10 pushups
15 air squats
Sunday
Team workout – TBA
Rowing Club
Barbell Club:
Clean and Jerk
2 rep max
Power snatch
2 rep max
CrossFit Miramont Weekly Workouts 