Thursday

CrossFit North Peoria – CrossFit

Monday

Strength

MON: Back Squat (Back Squat)

Minute 0 – 9 Reps @ 70%

Minute 2 – 7 Reps @ 77%

Minute 4- 5 Reps @ 84%

Minute 6 – 3 Reps @ 89%

Minute 8 – 1 Rep @ 96%

Minute 9 – 1 Rep @ 99%

On the 10 – 1 Rep @ 102%

On the 11 – 1 Rep @ 105%

On the 12 – 1 Rep @ 108%

Workout of the Day

MON: Metcon (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP x 20

7 Power Snatches

15/12 Calorie Assault Bike or Row

7 Overhead Squats

RX = 95/65

RX+ = 115/85

Tuesday

Workout of the Day

TUES: Metcon (AMRAP – Rounds and Reps)

For Time:

AMRAP 12:

8 Barbell Facing Burpees

25 Double Unders

Optional Midline

TUES: Metcon (No Measure)

3 Giant Sets:

7 Renegade Rows

Max Effort Ring L-Sit

Rest 2 Minutes Between Sets

Wednesday

WED: Metcon (Time)

For Time:

Buy-In: 15 Clusters

3 Rounds:

21/15 Calorie Bike Erg or Row

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters

RX = 115/85

RX+ = 135/95

Thursday

THURS: Metcon (Time)

3 Rounds:

35/24 Calorie Row

Rest 1:30 Between Rounds

3 Rounds:

25/18 Calorie Row

Rest 1:30 Between Rounds

3 Rounds:

15/12 Calorie Row

Rest 1:30 Between Rounds