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CrossFit Central Downtown - CrossFit DowntownPower Snatch (5x3 )65% of maxMetcon (AMRAP - Reps)14 Minute AMRAP 10 Med Ball Ground to Shoulder 30 | 20 10 Knee to chest w Medball held in feet 10 Box Jumps with Medball 24…

Freaky Friday Strength + Fun

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA: D - Ball over shoulder (Max reps in one min x 3)W-40#/60# M-80#M80 Rx W60Rx *R90s-2m b/w sets *Score all 3 sets togetherB: Sit-ups (100 sit ups for time)*4min capConditioningC: Metcon (Time)10-1 DeadLift…

Flex Friday

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CrossFit Central Downtown - CrossFit DowntownMetcon (Time)Team of 2 [I go you go] 5 Rounds 1000 Meter Row (500|500) 30 Thruster 95 | 65 30 Burpee Over Bar

Partner Row Go Go Go

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA: Pull-ups (get one max set of pullups! any way!)*if you use a band: scale back the band and go for max set/ if lightest band use no band if you have never tried!B:…

Throwdown Thursday

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CrossFit Central Downtown - CrossFit DowntownPush Jerk (5x3 )65%Metcon (Time)4 Rounds 50 Double Unders 20 American Swings 54 | 35 20 Walking LungesCash Out (3x8 )Strict Toe to Bar

Strength + Conditioning

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Push Jerk (5 x 3 *AHAP)*E2MConditioningB: Row (3 X 350m row)*E2:30M **sub max effort if you cannot complete the work in the time frame record the distance completedC: ASSAULT BIKE (AD) (Time)Max Effort*E2M…

Work It Wednesday

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Cluster (2 EMOM x 10 *build)Squat clean to thruster*Do NOT DROP bar from TOP **try not to reset for second oneConditioningB: Metcon (Time)200m Run 20 Box Jumps 24/20 20 Burpees 200m Run 15…

Take Down Tuesday

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CrossFit Central Downtown - CrossFit Downtown60 Squat Clean (team of 2)EMOM for 15 Minutes 4 Squat Cleans 135 | 95 (2/2 split reps)Metcon (Time)60 Forty yard Sled Push 2 plates | 1 Plate I go you go

Strength + Speed

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Back Squat (3 x 5, 2 x 3 *tempo @32x1)*build **65-75%ConditioningB: Metcon (Time)800m Run 30 Push press 30 pull up 400m Run 20 push press 20 pull ups 200m run 10 Push Press…

MOFIT Monday

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CrossFit Central Downtown - CrossFit DowntownBack Squat 1x5 75% 1x3 85% 1x1 95%Metcon (Time)Five rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats. 3 Minute Rest after each round

Strength + Conditioning

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