Thursday

CrossFit North Peoria – CrossFit

Monday

Strength

MON: Back Squat (4-2-4-2-4-2)

Set #1 – 4 Reps @ 72%

Set #2 – 2 Reps @ 78%

Set #3 – 4 Reps @ 72%

Set #4 – 2 Reps @ 82%

Set #5 – 4 Reps @ 72%

Set #6 – 2 Reps @ 86%

Rest 2:00 Between sets

Workout of the Day

MON: Metcon (Time)

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

RX Barbell: (135/95)

RX+ Barbell: (155/105)

Tuesday

Metcon (Time)

4 Rounds:

20/15 Calorie Bike or Row

15 Toes to Bar

7 Power Clean and Jerks

135/95

155/105

Midline

TUES: Metcon (No Measure)

Tabata x 6 intervals of :20 on :10 off

Hollow Rocks

Plank

Wednesday

WED: Metcon (Time)

For Time:

1,000/800 Meter Row

Directly into:

30 DB Snatches, 15 Burpee Box Jump Overs

20 DB Snatches, 10 Burpee Box Jump Overs

10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell – 50/35

Box – 24″/20″

Metcon

WED: Metcon (Weight)

5 Rounds not for time;

5 Deadlifts (70%)

5 Bench Press (70%)

Thursday

Row Conditioning

THUR: Metcon (AMRAP – Rounds)

AMRAP 20

Row 250 meters

Rest 1 minute

Shitty Bike Conditioning

THURS: Metcon (Calories)

AMRAP x 20

Bike 15/10 Calories

Rest 1 minute