A1) Barbell split squat @31X1; 3×8-10; rest 30 sec
A2) 10 Box jump step downs 30/24″; rest 30 sec
A3) AMRAP pull-ups in 20 sec; rest 3-4 min
+
10 min AMRAP at 90%
– 200 m run
– 15 RKB swings (53/35)
– 10 No push-up burpees
Author: Ryan Savard
A) 4×4 Perfect TnG Deadlifts – rest 2 min
– take a good warm up to first heavy set
B) 15 min AMRAP @85%
– 400 m run
– 12 KB snatches (53/35)
– 10 HR push-ups
C) Coach’s choice midline work
A1) 4×4-6 Bench Press @ 42X1 – rest 30 seconds
A2) 4×4-6 Supinated Strict Chin-Up @ 42X1
B) 5 sets not for time:
– 3-5 Wall Walks
– walk to hill
– sprint hill at 100%
– walk inside to wall
A) Build to a 5RM TnG Power Clean in 10 min
B) For time:
– 25 Double unders
– 50 Wallballs (20/15)
– 75 Double unders
– 50 Wallballs
– 25 Double unders
*3x for singles
3 sets:
– 10 kettlebell swings (heavy)
– Row 90 sec @ 90%
rest walk 2 min
+
3 sets:
– 15 burpees AFAP
– Row 90 sec @ 90%
rest walk 2 min
+
3 sets:
– 4×10-12 hip thrusts @ 31X3
Support CrossFit Walter Reed
CrossFit Walter Reed is a non-profit, military CrossFit affiliate. They exclusively train wounded service members, veterans, their families, and care givers at Walter Reed National Military Medical Center (WRNMMC) in Bethesda, MD. They specialize in taking wounded veterans and applying CrossFit in their road to recovery as well as raising money to help them start into a local affiliate once they return home.
You might notice a poster and black mailbox by the front door this week. We are putting together a fundraiser to raise money for this gym to help offset of the costs of being a non-profit affiliate.
We are asking for a donation of $35 in the form of a check, but any donation is greatly appreciated and will go straight to supporting the CFWR athletes. With that donation you will receive a CFWR shirt with the logo above. The shirts are technical material, run true to size and come in men’s and women’s sizing.
A.) 5x 1 Power Snatch + 2 Snatch Balance + 3 – moderate weight; rest 1 mi
B1.) 4x 5 Thruster + 5 Push Press; rest 2 min
B2.) Ring Rows @ 2020; 10-15 x 4; rest 2 min
C) Side Bridges – 30 sec/side x 3/side
A) EMOM for 8 min:
– 5 TnG Push Jerks
then
B) EMOM for 10 min:
– 3 TnG Power Cleans
then
C) 50 Later Over the Bar Burpees for time