(508) 481-2372 ali@pennantcrossfit.com
Monday
Teams of 2
3 Minutes of Sync GHD Sit-ups
3 Minutes of Rowing
3 Minutes of Sync Burpee Box Jump Over 24/20
3 Minutes of Bike
3 Minutes of Sync Deadlifts 225/155
3 Minutes of Double Unders
Tuesday
400m Run
15 Power Snatch 135/95
15 Muscle Ups
10 Power Snatch 155/105
10 Muscle Ups
5 Power Snatch 165/110
5 Muscle Ups
Accessory or Optional Strength: 3 rep Heavy Deadlift
Wednesday
9/11 Hero Workout
“Adam Brown”
2 Rounds
24 Deadlifts 275/175
24 Box Jumps 24/20
24 Wall Balls
24 DB Bench Press 50/35
24 Box Jumps 24/20
24 Wall Balls
24 Power Cleans 145/100
Thursday
The “Loop”
30 DB Overhead Squat 50/35
30 Ring Rows
30 DB Snatch 50/35
30/24 Cal Ski
30 SA DB Push Press 50/35
30/24 Cal Row
Friday
6 Rounds
60 seconds on: 90 seconds off
10 T2B
5 Clean and Jerks 115/75
Max Burpee Over Bar
Accessory or Optional Strength: 4 x 1 Squat Clean + Jerk (building)
Saturday
4 Rounds
400m Run
30sec HS Hold
20 Pistols – alternating
5 Snatches 135/95
15 Pull-ups
Sunday
5 Sets
3 Heavy Bench Press
5 BB FR Step-ups – per leg
20 Single Leg V-ups – alternating
8 KB Z Press
5 Shrimp Squat – per leg