CrossFit Heat

Monday
A.
Snatch
Find your 1 Rep Max

B.
10 EMOM
(0-1) 10 DB Clean & Jerk’s (medium weight)
(1-2) 10 DB Goblet Sq (same)
Use 2 DB’s

Tuesday
A.
Deadlifts
5,4,3,2,1,2,3,4,5

B.
20 AMRAP
400 m run
10 Deadlift (135/95)
10 Front Squat (135/95)
10 C&B

Wednesday
A.
1 mile for time
Find your 1 mile PR

B.
For Time
Mix and Match
100 hand release push ups
100 ab mat sit ups
2,000 m row

Thursday
A.
OH Squat
Find your 1 Rep Max

B.
3RFT
15 HSPU or 5 Wall walks
15 RDL (135/95)
15 Dips
15 Broad Jumps

Friday
A.
Back Squat
5,4,3,2,1,2,3,4,5

B.
21-15-9
Back Squat (155/115)
Burpees
Wall ball

Monday
A.
Push Press
6×4 Building Heavy

B.
AMRAP 14
12 Power Clean (95/65)
10 Push Press
8 Bar Over Burpees

Tuesday
A.
Back Squat
Find your 1 Rep Max

B.
12 EMOM
(0-1) 12 Goblet Squat (53/26)
(1-2) 15 KB swing (same) Russian
(2-3) 12 1-Arm Overhead Squat (same) rotate 6-6

Wednesday
A.
DU’s and Pistol work

B.
4RFT
500 Meter Row
50 DU’s
20 Pistols (weighted)

Thursday
A.
Squat Clean
Find your 1 Rep Max

B.
5 AMRAP
8 Front Squat (95/65)
8 C2B
Rest 2 mins
5 AMRAP
8 OHS (95/65)
8 Hand release Push Ups
Rest 1 min
3 AMRAP
8 Burpees
8 Broad Jump

Friday
A.
Snatch Pulls
5×2

B.
21-15-9
Power Snatch (95/65)
Box Jumps (24/20)
Ring Dips

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Monday
A.
Front Squat
Find your 1 Rep Max

B.
20 AMRAP
1 mile run
With remaining time do for sets
10 Box Jumps
15 KB swing 53/35
400 m row

Tuesday
A.
Work on handstands and muscle up’s

B.
4 RFT
25 m handstand or 3 wall walks
10 pistols
10 dips
20 Ab mat sit-ups

Wednesday
A.
Split Jerk
Find your 1 Rep Max

B.
12 EMOM
0-1 min 8 PC’s 95/135
1-2 min 8 Stand ups
2-3 min 8 Push Jerks 95/135

Thursday
A.
Back Squat
5,4,3,2,1,2,3,4,5

B.
For Time
3,000 meter row
200 DU’s
100 Push Up’s
50 Ab Mat Sit-Ups

Friday
A.
Over Head Squat
4×5

B.
21-15-9
OHS 65/95
Pull Up’s
Wall balls

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Monday
Front Squat
4×5
3 sec pause at bottom

B.
4RFT
5 Power Clean (155/205)
10 Burpee Box Jumps
50 DU’s

Tuesday
Split Jerk
5×5
(2 second hold at the top)

B.
Rounds for time
Buy in
800 meter run
100 push ups
100 air squats
100 sit ups
Buy out
400 meter run

Wednesday
Balance Work

B.
15 AMRAP
500 Meter Row
15 Pull ups
15 Goblet Squats (26/56)
15 KB Swings (26/53) America

Thursday
A.
Back Squat
5×5
3 sec pause at bottom

B.
10 EMOM
10 Back Squat (105/155)
200 Meter run

Friday
A.
Sumo deadlift high pulls
3×6

B.
21-15-9
SDHP’s (65/95)
Ab Mat sit-ups
Burpees

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