CrossFit Santa Fe

Wednesday

4 Rounds
1min on 30 Sec off
Erg for cal
Shuffle Runs
Bear Crawl
Hollow Rocks


Tuesday

A) Deadlift
5 min EMOM
5 reps @ 75% of 1RM

B)
21-15-9

Cal row
Slam balls
400 m run
rest 4 min repeat

Goal: Sprint the 21-15-9 and fast run,Unbroken on slam balls.


Monday

***Weekly Challenge***

2min max Medicine Ball Cleans 20/14

A) OHS
5×5
Snatch balance
5×3

B) “Sooo Chipper!”

10 One arm Kettle bell lunges per
20 Hand stand push ups
30 American Kettle bell swings 24/16
40 Jump squats
50 Burpees
40 Jump squats
30 American Kettle bell swings 24/16
20 Hand stand push ups
10 One arm Kettle bell lunges per

Goal: Set rest countdown goal and stick to it. 10 sec, 5 sec, three breaths etc.


Saturday

Partner

30 Min

400 m run
30 Dumbbell floor press 45/30
30 Dumbbell single arm power jerk 70/45
30 Dumbbell goblet squat per person 45/30


Friday

A) Snatch
2 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%

B) 14 min
RX-10 Two for one wallballs 10/6
Scaled-14 Wallballs 20/14
8 Crabroll pushups
25 Dubz


Thursday is Bring a Friend DAY!

A) Partner KB Farmer carry
500m – Heavy

B) 4 Rounds
400 m run
12 Push press 115/75
15 Vups
Goal: Same pace on all runs


Wednesday

A) Skill
Ring Dip

B) ” Elizabeth”

21-15-9
Clean 135/95
Ring dips
Goal: Touch and go on top sets of cleans w/good position


Tuesday

A) Kneeling jump + Box jump
Highest attempt

B) “The 9’s”

6 rounds

9 Burpee box jump overs
9 Kettlebell Snatch 28/20
Goal: Heavy snatch, progressive footwork on box


Monday

***Weekly Challenge***
Max Hang from Rig

A) Snatch Deadlift + 5 second hold above knee
5×2 Find heavy complex

B) 12 min
5 Thruster+push jerk 135/95
10 Chest to bar pull-up
Goal: Smooth transition from finish of thruster

down into push jerk dip and directly into overhead position.


Saturday

Partner

22 Min

100 Medicine ball clean/sit up 20/14
100 Plank kickbacks
100 Cal row
100 Plank kickbacks
100 Medicine ball clean/sit up


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