CrossFit Valor

SATURDAY 260606

WORK CAPACITY:

For Time:

3 Rounds

30/24 Calorie Row

15 Thrusters (95/65)

3:00 Rest

3 Rounds

20/16 Calorie Row

10 Thrusters (135/95)

FRIDAY 260605

WORK CAPACITY:

For Time:

10 Ring Muscle Ups

25 Power Sn**ch (95/65)

75 Air Squats

25 Power Sn**ch

10 Ring Muscle Ups

STRENGTH:

Overhead Squat 2-2-2-2-2

THURSDAY 260604

WORK CAPACITY:

5 Rounds For Total Reps:

1:00 Calorie Bike

1:00 Burpees to Plate

1:00 Sit Ups

1:00 Renegade Rows (50/35)

1:00 Rest

WEDNESDAY 260603

WORK CAPACITY:

2 Rounds For Time:

400 Meter Run

16 Hang Power Cleans (135/95)

16 Front Rack Reverse Lunges (135/95)

STRENGTH:

Hang Power Clean 8-7-6-5-4-3-2-1

TUESDAY 260602

WORK CAPACITY:

10 Rounds For Time:

30' Handstand Walk

10 Front Squats (95/65)

10 Pull Ups

MONDAY 260601

STRENGTH:

Strict Press 5-5-3-3-1

WORK CAPACITY:

4x AMRAP 2:00 / 2:00 Rest

10 Toes to Bar

10 Shoulder to Overhead (135/95)

Max Calorie Row

SATURDAY 260530

WORK CAPACITY:

3 Rounds For Time:

30/20 Calorie Bike

30 Alternating Pistols

30 Burpees

30 Deadlift (225/155)

FRIDAY 260529

WORK CAPACITY:

3x AMRAP 4:00 / 2:00 Rest

1 Squat Sn**ch

2 40' Shuttle (20' out and back)

2/4, 3/6, 4/8, etc...

Start over each AMRAP

R1 - (135/95)

R2 - (155/105)

R3 - (185/125)

STRENGTH:

Back Squat 10-10-10-10

THURSDAY 260528

WORK CAPACITY:

AMRAP in 3 Minutes:

10 Box Jumps (30/24)

20/16 Calorie Bike

40 Kettlebell Swings (53/35)

80 Crossover Single Unders

3:00 Rest

AMRAP in 5 Minutes:

10 Box Jumps (30/24)

20/16 Calorie Bike

40 Kettlebell Swings (53/35)

80 Crossover Single Unders

3:00 Rest

then

For Time:

10 Box Jumps (30/24)

20/16 Calorie Bike

40 Kettlebell Swings (53/35)

80 Crossover Single Unders

WEDNESDAY 260527

WORK CAPACITY:

Every 5:00 for 25:00

30/24 Calorie Row

20 Alternating Dumbbell Sn**ch (50/35)

10 Strict Handstand Push Ups