Sunday, August 27 - Saturday, September 2

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Sunday, August 27 - Rest Day

Join us for another night of YOGA at CrossFit Eden Prairie at 6:00PM. Bring a mat, towel & a friend! It's FREE! No prior yoga experience necessary.

 

Monday, August 28

Strength: Push Press

  • Establish a 1 Rep Max (compare to 5/8/17)

WOD: 7 Minute AMRAP

CrossFit Games Open 16.3 (compare to 6/8/16)

  • 10 Snatch (53/75)
  • 3 Bar Muscle-Ups 

*Scale for bar muscle-ups will be 6 chest to bar pull-ups or 9 jumping chest to bar pull-ups.

Strength Work - 6:30PM

  • Power Snatch - Heavy Double
  • Overhead Squat - 3-3-2-2-1
  • Pike Press or Strict HSPU - 3x6-10
  • Strict Chin Up - 3x10
  • Hanging Leg Raises - 3x21
  • 20 Walking Lunge + 50 ft. Sled Push (90/135) + 20 Walking Lunge - For Time

Tuesday, August 29

Strength: Deadlift

  • 5x2

WOD: For Time

  • 5 Deadlift (163/225)
  • 25 Box Jumps (20/24)
  • 10 Deadlift (163/225)
  • 20 Box Jumps (20/24)
  • 15 Deadlift (163/225)
  • 15 Box Jumps (20/24)

*10 minute time cap.

 

Wednesday, August 30

Warm-Up: Rowling

  • 5 Frames

*3 PVC thrusters per penalty point

WOD: For Time (compare to 5/9/16)

  • 100 Thrusters (63/95)

*Every minute, on the minute -- 3 burpees until 100 thrusters have been completed
**28 minute time cap.

Strength Work - 6:30PM

  • Heavy Clean - Heavy Double
  • Front Squat - 3-3-3-3-3
  • Strict Dips - 3x10
  • Supine Row - 3x10
  • Leg Throw Downs - 3x21
  • Step-Ups + Balls Slams = 15-10-5 for Time

 

Thursday, August 31

Skill Work: Muscle-Up Progressions & Muscle-Ups

WOD: "Nate" (compare to 4/29/16 & 7/7/15)

20 minute AMRAP

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 KB swings (53/70) 

 

Friday, September 1

Strength: 10 Minute MOMO

Front Squat

  • 5 Reps at 70% of 1 Rep Max

WOD:

  • 1 Mile Run
  • 50 Toes to Rig
  • 100 Double Unders

*Scale for running = 1600M row & scale for double unders = 200 single skips.
**22 minute time cap.

 

Saturday, September 2

Partner WOD: 30 Minute Buy-In + AMRAP 

Buy-In

  • 100 Goblet Squat (35/55)

then AMRAP in remaining time...

  • 40 Alternating MB Overhead Lunges (14/20)
  • 400M MB Carry (14/20)
  • 40 Partner MB Sit-Ups (14/20)
  •  40 cal. Row

We will be CLOSED on Sunday, September 3 and Monday, September 4 for Labor Day. We'll resume regular classes on Tuesday, September 5.

Posted on August 27, 2017 .