CrossFit Epping

Strength:

2 Front Squats + 3 Back Squats

4×5 Same Weight

Last Set ME up to 10 Reps

Metcon:

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Fitness: 2x Singles

Metcon:

For 2 Cycles:
AMRAP8
21 KBS
15 Box Jumps
9 Pull-ups
Rest 4 Min

For Each Cycle Restart the AMRAP

Fitness:
44/26#
20/16″
Ring Row/Banded Pull-up

Performance:
53/35#
24/20″
Pull-up

Sport:
70/53#
24/20″
C2B

Strength:

Accumulate 50 Bent Over Rows

Select a Load You Can Do At Least Sets of 5

Fitness: 75/55#
Performance: 115/75#
Sport: 155/105#

Weightlifting:

1 Squat Clean + 2 Jerks: 1-1-1

Metcon:

4 Rounds
20 Squats
10 Power Cleans
5 Push Jerks

Rest 1 Min Between Rounds

Squats are Unweighted
Fitness: 95/65#
Performance: 115/75#
Sport: 135/95#

Metcon:

Partner Workout
AMRAP20
20 Bench Press
30 Wall Balls
40 Row Calories

*Try to break this up evenly

Fitness:
115/65#
14/10#

Performance:
155/95#
20/14#

Sport:
205/135#
20/14#

Strength:

Alt EMOM8
V-ups
Superman Hold

Fitness:
12 V-ups
:20 Hold

Performance:
15 V-ups (add weight if possible)
:25 Hold

Sport:
8-10 Strict T2B
:30 Hold

Paleo Challenge Test Day!

Strength Test #1:

Pull Ups: 1 Set of Max Reps

Choose One:
Strict Pull-ups
Banded Pull-ups (Green, Blue, Red)
Barbell Row (Record Exact Height)

Pick one where you can do at least 5 reps but no more than 20.

Strength Test #2:

Hand Stand Push-ups: 1 Set of Max Reps

Choose One:
Strict HSPU
Pike Push-ups (30″, 24″, 20″ Floor)
Push-ups (Level Floor, 1 Abmat, 20″, 24″, 30″)

Metcon Test #1:

Burpees, 1 Min
2 Min Rest
Box Jumps, 1 Min
2 Min Rest
Shuttle Runs 50ft, 1 Min

Fitness: 20/16″
Performance: 24/20″
Sport: 30/24″

Metcon Test #2:

AMRAP12
10 KBS
50ft Walking Lunge
10 Push Press
50ft Walking Lunge

Fitness:
75/55#
35/26

Performance:
95/65#
53/35#

Sport:
115/75#
70/53#

Metcon:

50-40-30-20-10
Double Unders
Sit-ups
Squats
Push Press

Fitness:
2-for-1 Singles
45/35#

Performance:
45/35# PP

Sport:
45# Back Squat and PP

Strength:

Shoulder Press 5RM

Metcon:

Complete 1 Min of Each Movement Followed By 2 Min Rest Between Stations:
Burpees
KBS
Shuttle Runs 50ft
Burpee Broad Jumps
KB Sumo DL High Pull

Fitness:
44/26#
4/3ft Burpee Broad Jump

Performance:
53/35#
5/4ft Burpee Broad Jump

Sport:
70/53#
6/5ft Burpee Broad Jump