Annie Sandwich

Work Out of the Day

SKILL/SWOD

I. Pullup Capacity Wk 4/4
EMOM x 10 minutes
10x Unbroken C2B Pullups

METCON

II. “Annie Sandwich”
For Time:
50x WB 20/14
Then…
50-40-30-20-10
DU
Abmat Situps
Then…
50x WB 20/14

RX+

METCON

Stamina Squats
Alt OTM x 12 (6Rds)
Odd– 3 FS
Even– 6 BS
69% of 3-Rep BS
This is our final increase of 3% in this rep scheme.

 

Conditioning
“Hot Sauce”
AMRAP 3:00

21/15 Cal Row
21 Lat Burp over Rower
Max OHS 75/55/45

Rest 3:00
AMRAP 3:00
18/13 Cal Row
18 Lat Burp over Rower
Max OHS 95/65
Rest 3:00
AMRAP 3:00
15/11 Cal Row
15 Lat Burp over Rower
Max OHS 115/85
Rest 3:00
AMRAP 3:00
12/9 Cal Row
12 Lat Burp over Rower
Max OHS 135/95

NEWS & UPDATES

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Monday

I. Pullup Capacity Wk 4/4
EMOM x 10 minutes
10x Unbroken C2B Pullups

II. “Annie Sandwich”
For Time:
50x WB 20/14
Then…
50-40-30-20-10
DU
Abmat Situps
Then…
50x WB 20/14

 

Tuesday

I. SWOD
FS 4×5*

Alt with a 20/15 calorie row for technique
*Estimated 65-75% 1RM FS

II. “Scarface”
For time:
2 Rds
8x PSn 175/125
8x Bar Facing Burpees (BFB)

2 Rds 
8x PSn 155/105
8x BFB

2 Rds
8x PSn 135/95
8x BFB

Cap 20′

 

Wednesday

I. Deadlift Stamina
3-6-9-12-15
Unbroken Deadlifts (60% 1RM)
Alt: 30% of Max Effort Strict HSPU

II. 3RFT
800m Run
80x DU
21x PP 115/85

 

Thursday (OPEN GYM OR…)

A. T2B Capacity WK 4/5

B. 4Rds (Not For Time)
12x Weighted Pistols (alternating)
10x True Pushups

C. “Casual Eliabeth
Not For Time
21-15-9
Squat Clean 135/95
Ring Dip

 

Friday

I. Thruster Capacity Wk 4/4

II. “Griff
2RFT:
800m Run
400m Run Backwards

 

 

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

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