CrossFit Valor

SATURDAY 260905

WORK CAPACITY:

AMRAP in 9 Minutes:

200 Meter Run

9 Strict Handstand Push Ups

then

2:00 Rest

then

AMRAP in 9 Minutes:

9 Thrusters (95/65)

35 Double Unders

STRENGTH:

Bench Press 10-10-8-8-6-6

FRIDAY 260904

WORK CAPACITY:

3x AMRAP in 4:00 / 2:00 Rest

15 Power Sn**ch (75/55)

15 Pull Ups

15 Overhead Squats (75/55)

Max Calorie Bike

STRENGTH:

Power Sn**ch 1-1-1-1-1

THURSDAY 260903

WORK CAPACITY:

Every 4:00 for 28:00

20 Front Rack Single Dumbbell Lunges (50/35)

20 Single Dumbbell Strict Press (10/side)

Max Distance Row

WEDNESDAY 260902

WORK CAPACITY:

3 Rounds For Time:

200 Meter Run

20 Toes to Bar

30 Wallballs (20/14)

STRENGTH:

Back Squat 2-2-2-2-2-2-2

TUESDAY 260901

WORK CAPACITY:

AMRAP in 12 Minutes:

Climb the Ladder

5-10-15-20...etc

Deadlift (185/135)

Burpee Box Jump Overs (24/20)

STRENGTH:

Front Rack Reverse Lunges 10-10-10-10-10

MONDAY 260821

WORK CAPACITY:

AMRAP in 12 Minutes:

8/6 Calorie Bike

8 Alternating Pistols

4 Chest to Bar Pull Ups*

*Add 4 Chest to Bar per round

WORK CAPACITY:

Every :90 for 12:00

1 Squat Clean + 1 Hang Squat Clean

SATURDAY 260829

WORK CAPACITY:

On a 30:00 Running Clock:

For Time 2000/1800 Meter Row

straight into

21 Front Squat (135/95)

15 Front Squat (165/115)

9 Front Squat (195/135)

Then

Find a 3RM Front Squat

FRIDAY 260828

WORK CAPACITY:

AMRAP in 10 Minutes:

2 Wall Walks

3 Ring Muscle Up

4 Burpee Box Jumps (30/24)

STRENGTH:

Hang Power Clean + Jerk

Every :75 for 10:00 (8 sets)

2 Reps

THURSDAY 260827

WORK CAPACITY:

Every 5:00 for 25:00

9 Handstand Push Ups

15/12 Calorie Bike

21 Kettlebell Swings (53/35)

WEDNESDAY 260826

WORK CAPACITY:

"Linda's Total"

10:00 to Establish a 1RM Deadlift

10:00 to Establish a 1RM Bench Press

10:00 to Establish a 1RM Squat Clean