CrossFit Valor

MONDAY 260824

WORK CAPACITY:

Open 15.5

27-21-15-9 Reps for Time

Row (calories)

Thrusters (95/65)

STRENGTH:

Push Press 5-5-5-3-3-3

SATURDAY 260822

WORK CAPACITY:

5 Rounds

3:00 on / 2:00 off

9 Burpee Pull Ups

12 Dumbbell Sn**ch (50/35)

12/9 Calorie Bike

FRIDAY 260821

WORK CAPACITY:

3 Rounds For Time:

20 Toes to Bar

10 Squat Cleans (185/135)

STRENGTH:

Clean & Jerk 1-1-1-1-1

THURSDAY 260820

WORK CAPACITY:

AMRAP in 30 minutes of:

100 Double Unders

40 Wall Balls (20/14)

30 Box Jumps (24/20)

100 Meter Farmers Carry (50/35)

WEDENSDAY 260819

WORK CAPACITY:

For Time:

1 Mile Run

15 Wall Walks

400 Meter Run

10 Wall Walks

STRENGTH:

Every 2:00 for 8:00

1 Max Set of Strict Handstand Push Ups

or

1 Max Set Seated Dumbbell Strict Press

TUESDAY 260818

WORK CAPACITY:

AMRAP in 12 Minutes:

Climb the Ladder

2-4-6-8-10..etc

Bar Muscle Ups

Front Squats (175/125)

STRENGTH:

Front Squats w/ :02 Pause

Every :90 for 6:00

3 Reps

EMOM for 6 Minutes:

1 Rep

MONDAY 260817

WORK CAPACITY:

3 Rounds For Time:

30/24 Calorie Row

30 Alternating Dumbbell Sn**ches (50/35)

15 Lateral Burpees Over Dumbbell

STRENGTH:

Power Sn**ch 5-5-5-5-5-5-5

SATRUDAY 260815

WORK CAPACITY:

7 Rounds for time:

7 Deadlifts (315/205 lb)

200 Meter Sprint

15 Pull-Ups

45 seconds Rest

FRIDAY 260814

WORK CAPACITY:

For Total Reps:

2:00 Max Burpee Box Jump Overs (24/20)

2:00 Max Wall Balls (20/14)

1:00 Rest

1:30 Max Burpee Box Jump Overs

1:30 Max Wall Balls

1:00 Rest

1:00 Max Burpee Box Jump Overs

1:00 Max Wall Balls

1:00 Rest

Then

For Time

12 Burpee Box Jump Overs

24 Wall Balls (20/14)

THURSDAY 260813

WORK CAPACITY:

AMRAP in 30 Minutes:

20/16 Calorie Row

15 Ab Mat Sit Ups

20 Single Dumbbell Overhead Lunges (50/35)

1:00 Tall Plank