CROSSFIT MANSFIELD

Friday

5 rounds

Escalating weight.

Starting weight suggestion 65/45 adding weight every round. 5-10lbs.

6 Pendlay Rows

6 Hang Squat Clean

6 Push Press

6 Front Squat

Wednesday

Max Rep for 5 sets of

Ring Dips

Chin Ups

Complete Ring Dips before moving to Chin Ups.

Then Complete 5 rounds for time of

Front Squat 135/95 x5

Push Ups x7

Box jumps x10

Tuesday

Power Clean

3-3-3-3-3

Then row the following

500m/Rest 4 minutes

400m/Rest 3 minutes

300m/Rest 2 minutes

200m/Rest 1 minute

100m

Monday

**ATTN** REMINDER WE WILL NOT BE HAVING 5:30PM CLASS TONIGHT. WE HAVE 5PM AND 6PM MONDAY AND WEDNESDAY'S.

We will practice all movements for the first half of class.

1 Round for time

50 Squats

10L/10R One armed swings

40 Sit Ups

5L/5R Kettlebell Swing Cleans

30 Push Ups

5L/5R Kettlebell Clean and Press

20 Pull Ups

5L/5R Kettlebell Curtis P

 

Friday

ATTN: Starting Monday Jan 9 we will be having class at 5:00p and 6:00p on Monday and Wednesdays. There will olnly be a 5:30P class on Tues,Thursday and Fridays. If you have any questions ask me or check the Training Calender to the right.

Partner workout with a team of 2. 1 person working at a time.

AMRAP 20 minutes

Deadlift x3

Ring Row x5

Thruster x7

Sit Up x9

Wednesday

 

1 Round for time

100 KB Swings

50 Box Jumps

50 KTE

Tuesday

PALEO INFORMATION

Ring Dip Max reps x5

Chin Up Max rep x5

4 Rounds for time

250m row

10 burpees

Monday

Power Clean/Jerk
3-3-3-3-3

Then complete AMRAP 20 minutes

5 Barbell Press
7 Barbell Front squats
15 Miuntain Climbers

Friday

**ATTN**

Gym will be closed this Saturday. No training at 1000am. Sorry for the inconvenience. Enjoy your New Years Eve.

21-15-9

Deadlift 225/135

Ring Dips

_______________

Rower Sprints

1000m

Rest 3 minutes

500m

Rest 2 Minutes

250m

 

 

Wednesday

Max reps for 5 rounds not for time.

Ring Dips
Chin Ups

**Finish all ring dips before moving on to pull ups.**

We will be working on Power Cleans and Jerks for the remaining time in class.