CrossFit Katy

September 27th

Strength

Hang Clean:

3 - 3 - 3 - 3

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Conditioning

In 12 minutes complete:

2,000 meter row

Hang cleans, as many reps in remaining time as possible. 

Score total hang clean reps completed.

September 26th

Strength

Deadlift:

3 - 3 - 3 - 3 - 3

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Conditioning

Every minute on the minute for 12 minutes, alternate between:

5 deadlifts

8 burpees

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ADVANCED CLASS

Warmup

500 meter row

40 air squats

30 kettlebell swings (55#/35#)

20 kettlebell high pulls

10 burpees

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Strength/Technique

15 minutes of squat clean work

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Conditioning

750 meter row

15 squat cleans (205#/135#)

30/20 chest to bar pullups

500 meter row

10 squat cleans

20/15 chest to bar pullups

250 meter row

5 squat cleans

10/5 chest to bar pullups

 

 

September 25th

Warmup

Shoulder Mobility

Work Overhead Squat Technique

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Conditioning

10 - 20 - 30 reps of

Box Jumps (24"/20")

Push Ups

Overhead Squats (95#/65#)

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Cooldown

Sandbag get ups

September 24th

Strength

Strict Press

3 - 3 - 3 - 3

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Conditioning

As many reps as possible in 7 minutes of:

3 strict press

5 strict pullups

10 air squats

September 22nd

Squat Class

Front Squat:

5 @ 50%

5 @ 60%

5 @ 70%

5 @ 80%

3 @ 80%

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Saturday Class

Working in teams of 3, one person at each station, 18 minutes of:

    200 meter farmer's carry

    500 meter row

    Wall ball

**Score = total wall balls completed.  Rotate when farmer's carry and row are completed.

September 21st

Conditioning

400 meter run

60 double unders

400 meter run

50 double unders

400 meter run

40 double unders

400 meter run

30 double unders

400 meter run

20 double unders

400 meter run

10 double unders

September 20th

Strength

Power Clean:

3 - 3 - 3 - 3

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Conditioning

3 rounds for time of:

400 meter run

15 power cleans (135#/95#)

10 handstand pushups

September 19th

Conditioning:

50 - 40 - 30 - 20 - 10 reps of

Kettlebell swings

Abmat situps

Slamballs

September 18th

Strength:

Front Squat

3 - 3- 3 - 3

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Conditioning:

As many reps as possible in 10 minutes of:

6 Front Squats (155#/105#)

6 Strict Pullups

September 17th

Conditioning:

2,000 meter row

50 pushups

2,000 meter row

*Record your row times.