All Bands

CrossFit Total

• 1RM Back Squat
• 1RM Overhead Press
• 1RM Deadlift

Click here to improve your Olympic lifts!!!

White Band

• Strength/Skill Work: 10-15min
  • 500 meter Row
• MetCon: 5-20min
  • 10 Squats
  • 10 Pushups
  • 10 Jumping Pullups
  • 10 Situps
  • 20 Squats
  • 20 Pushups
  • 20 Jumping Pullups
  • 20 Situps
  • 30 Squats
  • 30 Pushups
  • 30 Jumping Pullups
  • 30 Situps

Grey Band

• Strength/Skill Work: 10-15min
  • 500 meter Row
• MetCon: 5-20min
  • 10 Squats
  • 10 Pushups
  • 10 Banded Pullups
  • 10 Situps
  • 20 Squats
  • 20 Pushups
  • 20 Banded Pullups
  • 20 Situps
  • 30 Squats
  • 30 Pushups
  • 30 Banded Pullups
  • 30 Situps

Green Band

• Strength/Skill Work: 10-15min
  • 500 meter Row
• MetCon: 5-20min
  • 15 Squats
  • 15 Pushups
  • 15 Pullups
  • 15 Situps
  • 30 Squats
  • 30 Pushups
  • 30 Pullups
  • 30 Situps
  • 45 Squats
  • 45 Pushups
  • 45 Pullups
  • 45 Situps

Blue Band

• Strength/Skill Work: 10-15min
  • 500 meter Row
• MetCon: 5-20min
  • 25 Squats
  • 25 Pushups
  • 25 Pullups
  • 25 Situps
  • 50 Squats
  • 50 Pushups
  • 50 Pullups
  • 50 Situps
  • 75 Squats
  • 75 Pushups
  • 75 Pullups
  • 75 Situps

5:30 Weightlifting Class

• snatch: work up to 75%x2×5
• cln and jerk: work up to 75%x2×4
• back extensions: 3 x 10
• weighted sit ups x 25
• chins; 15 total

White Band

• Strength/Skill Work: 10-15min
  • Overhead Squat 5-5-5
• Metcon:
  • 21-15-9
    • Sumo Deadlift High Pull (Bar)
    • Ring Dips

Grey Band

• Strength/Skill Work: 10-15min
  • Overhead Squat 3-3-3
• Metcon:
  • 21-15-9
    • Hang Power Cleans (115)(80)
    • Ring Dips

Green Band

• Strength/Skill Work: 10-15min
  • Overhead Squat 1-1-1
• Metcon:
  • 21-15-9-3
    • Power Clean (135)(95)
    • Ring Dips

Blue Band

• Strength/Skill Work: 10-15min
  • Overhead Squat Max Reps with Body Weight
• Metcon:
  • 21-18-15-12-9
    
    • Power Clean (155)(115)
    • Ring Dips

Keep training everyone!!

Group Warm-up: 5-10 min

White Band

• Strength/Skill Work: 10-15min
  • Pushups – 10/5 reps
• MetCon: 5-20min
  • 6 Rounds
    • 400 meter Run
    • 15 Kb Swings (35/25)
    • 15 Pullups

Grey Band

• Strength/Skill Work: 10-15min
  • Pushups – 30/15 reps
• MetCon: 5-20min
  • 5 Rounds
    • 800 meter Run
    • 20 Kb Swings (55/35)
    • 20 Pullups

Green Band

• Strength/Skill Work: 10-15min
  • Ring Pushups – 40/10 reps
• MetCon: 5-20min
  • 5 Rounds
    • 800 meter Run
    • 25 Kb Swings (55/35)
    • 25 Pullups

Blue Band

• Strength/Skill Work: 10-15min
  • Ring Pushups – 60/20 reps
• MetCon: 5-20min
  • “Eva”
    • 5 Rounds
      • 800 meter Run
      • 30 Kb Swings (70/55)
      • 30 Pullups

5:30pm Weightlifting

• A) Power Snatch – 6×3 (70%)
• B) Power Clean and Jerk – 6×3 (70%)
• C1) Front Squat – 6×3 (70%)
• C2) Toes to Bar – 6×5 Fast Reps
  

CrossFit Memphis Newsletter #83

CrossFitters,

Congrats to Mike McGoldrick and Ashley Bledsoe for Qualifying for CrossFit Regionals!!!

See you in the gym!

Be Nasty,

Mike, Doug, Ashley and Rob

Click here to see the CrossFit Sectional Results

Monday

White Band

• Strength/Skill Work: 10-15min
  • Chinup negatives 3, 3, 3, 3
• MetCon: 5-20min
  • AMRAP 15 min
    • 5 Handstand Holds
    • 5 Sumo Deadlift High Pulls
    • 5 Overhead Squats
    • 200 meter Run

Grey Band

• Strength/Skill Work: 10-15min
  • Chinups 3, 3, 3, 3
  • MetCon: 5-20min
    • AMRAP 15 min
      • 5 Handstand Holds
      • 5 Sumo Deadlift High Pulls
      • 5 Overhead Squats
      • 200 meter Run

Green Band

• Strength/Skill Work: 10-15min
• Chinups 1, 1, 1, 1

• MetCon: 5-20min
  • AMRAP 15 min
    • 5 HSPU
    • 7 Hang Squat Snatches
    • 200 meter Run

Blue Band

• Strength/Skill Work: 10-15min
• Chinups 1, 1, 1, 1

• MetCon: 5-20min
  • AMRAP 15 min
    • 5 HSPU
    • 7 Squat Snatches
    • 200 meter Run