Max Payne


Main – CrossFit

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Warm-up

(No Measure)

Pistol Squat Roxanne….
Yes.
you read that correctly…
Pistols.

Weightlifting

Metcon (Weight)

5 rounds
3 Strict Press
5 Floor Press
* From the floor same weight for both. Max weight possible.

Metcon

5 Clean Ladder 4min (AMRAP – Reps)

4 Min Amrap
5 Clean and Jerks 95/65
5 Clean and Jerks 115/85
5 Clean and Jerks 135/105
5 Clean and Jerks 155/125

Chocolate ShakeDown

Main – CrossFit

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Warm-up

Mini WOD (No Measure)

Mobility
then:
2 rounds
5 Burpees
10 Air Squats

Weightlifting

Back Squat (widowmakers. )

add 5 if you’re stll ok with them

Metcon

Metcon (AMRAP – Reps)

7 Min Amrap
30 wall balls
30 alt KB Snatches 53/35 (+70/53)
20 bar facing burpees
10 thrusters 95/65

Buy Out: at 7 min – 400m Run

Cool Down!

collect 2 min in push up position

CrossFit at HOME


Main – CrossFit

Since some of you aren’t with us at the LLC Invitational Here is something to get you your fill. sign into class and post your results!

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Warm-up

ROXANNE (No Measure)

Get down with this bad bitch.

Skill Work

Handstand Walk (Walk 200 Feet even if its a step at a time)

Metcon

Metcon (Time)

4 Rounds
run 800m
25 Pushups
25 Situps

(RX+ = Weighted Vest)

Cool Down!

2 Min Plank Hold

Chicken of the Cave

Main – CrossFit

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Warm-up

Sally (No Measure)

Who is Green Sally? try a weighted version. 135/95?

Weightlifting

Back Squat (Widowmaker)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap
50 Box Jumps 24/20 (+30/24)
40 Hand Release Pushups
30 KB Swings 53/35 (+70/53)
20 Burpees
10 OH Squats 75/55 (+95/65)

Uplifting Humpday


Main – CrossFit

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Warm-up

INVISIBLE FRAN (Time)

21-15-9
PVC THRUSTERS
PVC PULLUPS

Weightlifting

Deadlift (Get a Clean set of Heavy 5)

Metcon

Metcon (Time)

RX
21-15-9
Deadlifts 185/135
Ring Rows
Ring Dips

RX+
9-7-5
Deadlifts 225/155
Muscle Ups

Cool Down!

Spend Time Practicing
Lever Holds
Planks
Hollow body Holds

Delt With It


Main – CrossFit

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Warm-up

Warm-up (No Measure)

Light DU work
20 Side to Side Pushups
20 Air Squats
20 sec plank hold
Row 500

Weightlifting

Shoulder Press (Work to a heavy triple. STRICT)

Metcon

Metcon (Time)

Buy In: 10 HSPU

9-15-21
Push press from floor 95/65 (+115/85)
Wall Balls 20/14

* Between each round kick up into 1 Freestanding Handstand.

Cool Down!

Airdyne 40 Cal

A COMPLEX COMPLEX

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run
Row 500
20 Ring rows
20 Pushups

Metcon

Metcon (AMRAP – Reps)

18 MIN AMRAP
two teams competing.

alternate every 3 minutes between a
Burpee/Pullup/Toes to Bar Complex
and a mini WOD of
25 Double unders and
max effort Med Ball Clean WallBalls

at the 18 Min mark grab a 40# Dumbell and have your team run a 200m relay for the finish.

*Score is all reps except double unders.
Add your teams scores for a final score.

Air Force Friday


Main – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m
Double Under Practice
Air Dyne Sprint for 15 Cal

Skill Work

Warm up the barbell movements in the wod.

Metcon

Metcon (Time)

Air Force
20 Thrusters 95/65
20 SDHP 95/65
20 Push Jerks 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65

The Athlete must perform 4 Burpees every minute on the minute until completion.
Includes begining the workout with 4 burpees. If mid rep then you may finish the 1 rep and then start burpees. Peace be with you.