Monday
A) 10:00 to build to a max
Deadlift + Hang Power Clean + Jerk
*do not drop the bar
B) 5 rounds for time:
50 Double-unders
50 ft. Double DB OH Lunge (50/35)
Above and Beyond
3 rounds:
8 pullups
8 kb snatch
8 concentration curl
Tuesday
Partner Workout
2 rounds for time:
100 Calorie row
50 Handstand push-ups
*split reps as needed
Above and Beyond
3 rounds:
8 banded face pull
8 DB clean and press
8 alternating DB press
Barbell Club:
Bench Press 6-6-6-6
Find your Weighted Pull-up 5 Rep Max.
Weighted Box Step-up 3×10
*10 reps/leg
Wednesday
A) Deadlift
5 x 5
B) For Time:
24-18-12
Alt DB Snatch (50/35)
Box Jump-over (24″/20″)
*12:00 Time Cap
Above and Beyond
3 rounds:
8 pushup to renegade row
8 bench press
8 DB side delt raises
Thursday
2 rounds for quality:
90sec Work, 90sec Rest
– Ski
– Bike
– Step-ups (24″/20″)
– Row
*no scores, focus on consistent effort
Above and Beyond
3 rounds:
8 tricep extension
8 back squats
8 chin ups
Barbell Club:
Hang Power Snatch 5×2 at 70% 1RM
Bulgarian Split Squat 3×8
3 rounds for quality of:
8 Lateral Shoulder Dumbbell Raises
8 Front Shoulder Dumbbell Raises
8 Shoulder Press
*same weight for all reps.
*try not to put weight down until after all reps
Friday
A) 6:00 AMRAP
7 Wall balls (20/14)
7 Pull-ups (C2B)
-3:00 Rest-
B) 6:00 AMRAP
7 Power cleans (155/115)
14 Push-ups
-3:00 Rest-
C) 6:00 AMRAP
100m Farmer’s carry (50/35)
21 Abmat Sit-ups
Above and Beyond
Surprise weekly challenge
Saturday
A) Every 2min for 10min:
3 Thrusters
*pick load
B) For time:
“Fran”
21-15-9
Thruster (95/65)
Pullup
Sunday
Team workout – TBA
Rowing Club
Barbell Club:
Record your best Clean Grip Deadlift 1 Rep Max lift.
CrossFit Miramont Weekly Workouts 