CrossFit Santa Fe

Sunday

Foundational Movement

Medicine Ball Clean


Saturday

Partner

10 Rounds
Cal row 12/10 each
20 Lateral box hops each 20/16
1 Min max dumb bell farmer hold each 45/30


Goals: 1 cal per pull/2 cal per 3 pulls, UB lateral hops, quick rests on hold


Friday

A) Snatch
5 x 3 @ 75% of 1RM
Technique day

B) 4 min
8 Dumb bell power clean n jerk 45/30
10 Dumb bell push ups
Rest 4 min
Repeat score for time
Goals: Strong dip catch and solid OH finish position, UB pushups with solid core, Beat 4 min score on second round


Thursday

A) Team Tic Tac Toe

B) 14 min
16 Jump squats
16 One arm Russian KB swings 20/16
16 Vups
Goals: 2 sets on squats, one set on swings, quick small sets on v ups


Wednesday

A) Back Squat 1RM

B) For time:
50 Cal row
50 Toes to bar
Goals: Pull rest pull pace on row, 1/1.5 pull per cal, Small short sets/rests on T2B


Tuesday

A) Midline x3 or 15 minutes
4 Turkish get ups 24/16 [each]
200 m DB Farmer carry – Heavy

B) 4 Rounds
12 Chest to bar pull ups
8 Burpees
8 Dumb bell deadlift 45/30
Goals: Long first set on C2B, UB on burpees, Front foot does not move on TGU


Monday

***Weekly Challenge***
Assault bike: 3 Min
30 Sec work 30 sec rest
(Highest total wins, Assault bike only
Must stop bike and reset cal while resting)

A) Snatch Push press +
Snatch Balance
Work up to 85% of 1RM

B) 12 Min
5 Push press 135/75
10 Box jumps 24/20
16 Figure 8 to holds 20/16
Goals: Don’t be a jerker!, UB on figure 8’s


Sunday

Foundations Class

Handstand Push up


Saturday

Partner

1 mile relay run
100 Burpee squats
100 Kettle bell snatches 28/20
100 Single arm OH KB lunges

Goals: Heavier on snatches than before, Stack well on lunges, sprint erg


Friday

A) High hang snatch +
Above knee Snatch
20 minutes to find heavy set

B) 3 Rounds
10 Deadlift 225/155
200 M run
Cal row sprint 12/10
10 Toes to bar

Goals: Sets of 5 on bar at challenging weight, fast runs, UB toes to bar, Sprint pace on rower


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