Training 12-7 to 12-13

Alex Krychev accepting the Gold Medal in the 1971 European championships. He will be here at Amity CrossFit on January 16th to give a seminar about Weightlifting. Check out the details on the News and Events page.

Alex Krychev accepting the Gold Medal in the 1971 European championships. He will be here at Amity CrossFit on January 16th to give a seminar about Weightlifting. Check out the details on the News and Events page.

Monday 

A: Deadlift @3231 - 4 tough sets of 5
B1: Windmill - 5/side x 4; rest 30s
B2: Goblet Squat @4020 - 10 x 4; rest 30s
B3: Wtd Plank - 30s x 4; rest 2-3

Tuesday

A: Wtd Pull Ups @2112 - Build to a challenging set of 5
+
10 Sets

30s Max Wall Ball; rest 30s
30s Max Double Under; rest 30s

Wednesday

A1: DB Bench Press - 4-6 x 5; rest 30s
A2: Farmer Walk - 35m; rest 2-3
+
4 sets

2 Min Row @2k pace
rest 1
2 Min Burpees Steady pace
Rest 1

Thursday

A: Death by Push Press - 115/75
B: 400m KB Front Rack Carry

Friday

2 sets

5 OTM
Row 12-20 Cals
*Cap at 45s
Rest 2

5 OTM
15 Russian KBS
Rest 2

5 OTM
Overhead Lunge 6/side
Rest 2

Saturday

In Groups of 3:

30 Min AMRAP

Row 20 Cal
Max Wall Balls
Max Box Jump w/step down
*sub step ups as necessary
*rotate on Rower