AMRAP in 20 minutes:

20 in and out push ups
15 weighted lunges total
10 box jumps
5 DB 1 arm row
2 stair runs

then..

Deadlift 3-3-3
Bench 3-3-3

Blacony run
3 Burpees

Balcony Run
5 Burpees

Balcony Run
7 Burpees

Balcony Run
9 Burpees


As many rounds as you can get in in 15 minutes.. 30 seconds rest after burpees





Then....


6-6-6-
backsquat 2 sec pause at bottom

4 Rounds: Timed


25 wall ball
15 pull ups
20 KB swings
25 Jump Rope
50 Abs
15 dips
Tippin Run

4 Rounds:


10 KB Swings

10 burpees

10 bicep curls

Balcony Run



Power Cleans:

5-4-3-2-1

Front Squat

3-3-3-3-3



AMRAP:15 min
Tippin Run
8 Thrusters with DB
8 Feet elevated push ups
8 MB Slams
8 Pull ups

10-45-5
15 45 10
20 45 15
25 45 20
20 45 15
15 45 10
10 45 5


Run 2 laps after every other round


Air Squats High Knees Push ups

Air Squat--Jump Rope--Push ups

25-45-5

20-45-10

15-45-15

10-45-20

15-45-20

20-45-10

25-45-5


Run after every 2 rounds

3 rounds:

20 wall ball

10 in out push ups 

20 standing leg kicks 

10 lightweight clean and jerks 

200 meter run 

AMRAP in 20 minutes:

6 jumping push ups (legs go out Aa you drop down) 

6 MB slams 

6 KB shoulder press ( each arm) 

6 lunges with KB or MB on shoulder (each leg) 

100 meter run 

Saturday Crossfit

1 min for each exercise, 30 sec rest after group is complete then switch groups;

Group1:

Push-ups 

Abs

Planks

Air squats

Kb swings

Group2: 

Cleans- straight bar 45 lbs reset take your time 

Kb deadlift

Mountain climbers

Knee tucks (tuck jumps)

Burpees 

Group3:

DB Lunges 

DB upright row 

Weighted abs 

DB thrusters 

V-ups abs 

4 stations: split up all people in 4 groups

1) front squat 6-6-6

    Jump rope for 1 minute  fast!!

    25 MB slams fast and explosive 

    25 toe touch abs, 50- 2 sec pause abs 

 2) push press with DB. 6-6-6

  planks 30 sec to front and both sides x2 

 20  DB burpees 

30 ski jumps (15 each side) good form 

3) 30 squat jumps

    20 bicep curls/10 push-ups x2

    100 abs choice

     40 kb swings

4) 25 kb upright row 

     20 DB deadlift 

 10 sec sprint in place then 2 burpees x5 

MB run ( 200 yd run with MB)

Jesse Kelley who helps out with the Clarion swimming team in the weight room, placed 3rd in the clean and jerk and snatch exercises at the pittsburgh barbell weighlifting competition today! 

AMRAP in 15 minutes 

15 push ups

15 mountain climbers (each leg) 

15 MB cleans 

15 air squats 

30 sec high knees jog in place fast feet!!