Tuesday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Push Jerk (Find todays 3 rep max)

Metcon (Time)

3 Rounds:

21 Calorie Row

15 Power Cleans, 155/105 (RX+) 115/75 (RX)

9 Box Jumps, 30/24 (RX+) 24/20 (RX)

Murph


CrossFit Altius – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Bring a Friend day


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Clean and Jerk (EMOM: 10 min — 1 rep climbing)

Ring Rows (3×10)

3×10 strict ring row, feet elevated to make body parallel if possible

Metcon (Weight)

EMOM 16 min:

1) 40 sec max effort Airdyne

2) 8 Pwr cleans @ 135/95 (RX+) 95/65 (RX)

3) 20 wall balls (RX+) 15 wall balls (RX)

4) rest

Friday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Power Clean (75% 2×3, 80% x 3, 85% x 3, not TnG)

Record 85% set

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

4 HSPU’s (RX+) 2 wall walks (RX)

10 push ups

14 KBS 53/35

Open Gym


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Metcon (No Measure)

4-5 giant sets NOT for time:

1.Underhand barbell row x 8-10

2.GHD sit up x 12

3.Kneeling One arm strict press with DB or KB x 8 each arm

4.Alternating Bicep curl with DB’s x 10 each arm

Wednesday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Front Squat (Pause Front Squat + Front Squat – 70%, (1+1) x 5)

3 second pause with NO bounce out of the bottom.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min:

3 pwr cleans

4 front squats

5 push jerks

**115/85 (RX+) 95/65 (RX)

500m Row (Time)

Max Effort 500m Row

Tuesday


CrossFit Altius – CrossFit

Warm-up

Coaches Choice

Push Press (70%x5, 75%x5, 80%x5 – record last set)

Metcon (Time)

For Time:

21-15-9 Dead Lifts, 225/155 (RX+) 185/115 (RX)

400m run AFTER each set.

Hip Extension (3×15, add weight only if productive)

weighted hip extension with bar

Monday


CrossFit Altius – CrossFit

Warm-up

Coaches choice

Back Squat (4×3, 85%)

Snatch (75% 1×3, 80% 1×2, 85% 1×2 – record final weight)

If full snatch isn’t possible due to mobility do a power snatch. When finished work on OH squat form with a PVC or empty bar.

Metcon (Time)

3 Rounds:

15 Burpees

20 Pull-Ups (RX+) ring rows/banded (RX)

25 Thrusters, 75/55

Saturday 05/21/16


CrossFit Altius – CrossFit

EMOM

Clean and Jerk (EMOMx10: 1 Clean and Jerk climbing)

Metcon

Pull-ups (25 strict pull-ups)

If you can do Strict then do that. If you cannot work on negatives or from the knee. See coach for scale

Metcon

Metcon (AMRAP – Reps)

0-8 Minute: 6 minutes on rower or airdyne + Max Clean and Jerk (135/95Rx+ 115/75Rx) in remaining time

8-11 Minute: Rest

11-17 Minute: 4 minutes on rower or airdyne + Max Power Snatch (115/80Rx+ 85/55Rx) in remaining time

17-20 Minute: Rest

20-24 Minute: 2 minutes on rower or airdyne + Max Thrusters (95/65Rx+ 75/55Rx) in remaining time

*Score is total reps in all three movements

Friday


CrossFit Altius – CrossFit

Warm-up

Front Squat (Pause Front Squat + Front Squat – 75%, 5 x (1+1))

Hip Extension (3×10, with bar or plate)

weighted hip extension with bar

Metcon (Time)

AMRAP 6 min: Ascend by 2’s

Burpees

KBS 53/35

-rest 3 min

For time:

30 squat cleans 95/65
Total Time after squat cleans is score!