CrossFit Santa Fe

Saturday

Teams of 2
30min
100 box jumps 24/20
90 Pull ups
80 Push ups
70 Squats
60 DB snatch [heavy]
50 RKS [heavy]
40 HSPU
(2) 200m relay sprints


Friday

A) Tall clean
3 x 5

Clean & Jerk
Build to 85%

B) 4 min Amrap
5 Power clean 155/115
5 Lateral Burpee

rest 2 min

4 min amrap
10 T2B
10 Squats


Thursday

A) Single arm farmer carry
200m AHAP

B) 4 Rounds
10 DB bent over row 45/25
20 Alt DB Lunges
30 Ab mat sit ups


Wednesday

A) Bench press
Work up to a heavy 5 for the day

“Bootyful”
B) 20min EMOM
1: 18/15 Cal row
2: 15 Goblet squat 32/24
3: 15 Box jump over 24/20
4: 10 Strict ring dips
5: 10 HSPU


Tuesday

A) Bar muscle up part 2

B) 5 Rounds
5 Dead lifts 315/225
30 Double unders

rest 2 minutes

3 Rounds
10 DB snatch 70/50
10 Burpee
[Stand up no jump]


Monday

***Weekly Challenge***
5 Rounds for time:
Cindy

[5 pull ups, 10 push ups, 15 squats]

Sport: RX
Fitness: Jumping pull up

A) Jerk Dip + Split jerk
Build to 85% of you 1RM

B) Test #1
For time:
400m Run
Fran 75/55
400m Run
Fran 75/55
400m Run


Saturday

20 min partner
60 Burpee
50 Box jump 24/20
40 Hang Power Snatch 115/75
30 Toes to bar
500m run [together]


Friday

A) Clean from below knee + above knee
3 x 2 @ 60%
3 x 2 @ 70%
3 x 2 @ 80%

B) For time:
21.18.15.12
Front rack alt lunge 135/95
Dead lift


Thursday

A) Holds
Accumulate 3 min in each
Hollow hold
Plank hold

B) 15 min EMOM
1: 10 C2B/ 5 Muscle up
2: 15 Push Jerks 115/75
3: 20 Ab mat sit ups


Wednesday

A) ME Back squat
1RM

B) For time:
10.20.30
Wallball 30/20
RKS – 32/24


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