Workout Of The Day

Monday

Announcements

Happy Birthday Kristen!

Hunters Creek CrossFit – CrossFit

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Extended Warm Up

Build to Workout Weight for

Deadlift

Metcon (AMRAP – Reps)

WORKOUT

5 ROUNDS FOR MAX REPS

1:00 Deadlift

(185/125)(275/185)

1:00 Max Cal Bike

1:00 Ring Dip

Cool Down

8:00-10:00 GROUP

MOBILITY

Burn

Hunters Creek CrossFit – BURN

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Metcon (No Measure)

Workout

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 Wall Ball

20 Russian Twist

STATION 2

500m Row

– Rest 1:00 –

Remaining Time: Max Meters Row

STATION 3

AMRAP

10 WB Lunges

20 Bicycle Crunches

STATION 4

500m Row

– Rest 1:00 –

Remaining Time: Max Meters Row

Compete

Hunters Creek CrossFit – HC Compete.

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Metcon (Weight)

Workout

A. CONDITIONING

3k RoW

B. STRENGTH

Back Squat

1RM

-Rest 10:00-

AMRAP

Back Squat; 85%; 31×1

Strengthcon

Hunters Creek CrossFit – StrengthCon

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Metcon (No Measure)

Strength/Skill

EVERY 2:00 x 5 SETS

4 Bench Presses

Workout

DOUBLE AMRAP

AMRAP x 6 MINUTES

21-15-9

Deficit Push-up*

200m Row After Each Set

– Rest 2:00 –

AMRAP x 6 MINUTES

15-12-9

Strict Pull-ups

200m Run After each Set

*Athlete choice on deficit, 2″-6″ recommended

Saturday!

Hunters Creek CrossFit – CrossFit

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“Jason Choi” (Time)

“”JASON CHOI””

6 ROUNDS FOR TIME

800m Run

4 Squat Snatch

|(135/95)(185/135)

2 Strict Muscle-Up

*40:00 Hard Cap

Friday

Hunters Creek CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

30 Double Unders

15 Russian KB Swings

|(53/35)(63/53)

30 Double Unders

15 Push-ups

Finisher

GUNS & GUTS FINISHER

2-4-6-8-10-8-6-4-2

DB Double Bicep Curls*

(30/20)

V-Ups

*Both arms at same time

Boot Camp

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Metcon (Time)

Workout

ON A 16 MINUTE RUNNING CLOCK…

40-30-20-10

Kettlebell Swing

Lunges

Sit-Ups

*In between each set, 20 Mountain Climbers

OPTIONAL FINISHER

3 SETS

20 Glute Bridge-Ups

10 Clam Shells/Side

-Rest as needed b/t sets-