CrossFit Fishers

Strength: Deadlifts

WOD

50-40-30-20-10

Box jumps 24/20

Sit-ups

25-20-15-10-5

Deadlifts 185/125

DB snatches 50/35

Strength: Bench Press

Minute max: HSPU or push-up Releases

WOD

Partner WOD

AMRAP in 20 Mins

20 cal Row

30 push-up Releases

20 Wall Balls 20/14

30 K2C

Strength: Clean and Jerks

WOD

EMOTM For 18 Mins

1st Min 5 Clean and Jerks 65%

2nd Min 10 pull-ups

3rd Min 20 Double Unders

Strength: Front Squats

WOD

AMRAP in 20 Mins

5 Front Squats 155/105

10 T2B

15/12 cal Row

20 v-ups

Gym is closed

10am Team WOD Class

11:30am Mobility Class

Noon – 1pm Open Gym

Strength: Deadlifts

WOD

10/5 ring muscle-ups

Then..

1-10

Deadlifts 225/155

Deficit HSPU

2-20

V-ups

Finish with 5 legless or 10 Rope Climbs

Strength: Back Squats

Partner WOD

AMRAP in 17 Mins

Alt Rds

7 Front Squats 135/95

14 Overhead Step Lunges DB 50/35

10/7 cal Row

Strength: Bench Press

WOD

EMOTM For 18 Mins

1st Min 12 Alt DB Snatches 50/35

2nd Min 12 Box Jumps 24/20

3rd Mins 24 Double Unders

Strength: Hang Squat Clean

WOD

AMRAP in 18 Mins

4 Power Cleans 135/95

4 Hang Squat Cleans 135/95

4 Hang Power Clean 135/95

12 T2B

24 sit-ups

200 m row

Strength: Thrusters

WOD

3 Rounds

10 Thrusters 95/65

10 pull-ups

Rest 1 Min

3 Rounds

8 Thrusters 95/65

8 c2b

Rest 1 Min

3 Rounds

10 Thrusters 95/65

10 lateral burpees over the bar

Open Gym 1pm – 2:30pm