Author: Andrew Darby

ryan-bna-crossfit-nashville-mount juliet-bna-nashville-crossfit-lunges

Thursday May 23rd

“Bar Wonder”
Teams of 3:
AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7:
50 Push Press (115/85)
50 Push Press (135/95)
AMRAP Push Press (155/105)
rest 3 minutes

AMRAP 7:
100 Deadlifts (155/105)
100 Deadlifts (185/125)
AMRAP Deadlifts (205/145)

Melissa-bna-crossfit-nashville-mount juliet

Wednesday May 22nd

“Dirt Road”
3 Rounds:
30 AbMat Sit-ups
21/15 Calorie Row
10 Pull Ups

200 Meter Farmers Carry (53/35)

2 Rounds:
30 AbMat Sit-ups
21/15 Calorie Row
10 Chest to Bar

200 Meter Farmers Carry (53/35)

1 Rounds:
30 AbMat Sit-ups
21/15 Calorie Row
10 Strict Pull Ups

200 Meter Farmers Carry (53/35)

Jill-bna-crossfit-nashville-mount juliet-crossfit-bna-nashville-step ups

Tuesday May 21st

“Back Squat”
1 Tempo Back Squat
7 seconds down
3 second pause in bottom
Set #1 – 55%
Set #2 – 60%
Set #3 – 62.5%
Set #4 – 65%
Set #5 – 67.5%
Set #6 – 68%
Set #7 – 70%

“Wall Street”
2 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

 

Monday May 27th
Hours Announcement:
6AM
8AM
10AM
Come prepared for Murph.If you have a vest, bring it!

Lunges-BNA-crossfit-nashville-mount juliet

Monday May 20th

Clean
High Hang-Hang-Power Clean\
6 x 2 Every 2:00

“Undercover”
3 Rounds:
15 Power Cleans (115/85)
20 Pushups
Directly into
2 Rounds:
21/18 Cal Row
50 Double Unders

Saturday May 18th

“Throwdown”
Teams of 3:
210/150 Cal Row (1 Person Hold Front Rack)
120 Toes to Bar (1 Person Hold Deadlift)
90 Goblet Squats (70/53) (1 Person Holds Handstand)
60 Clean and Jerks (135/95)

Friday May 17th

Deadlift
15 Minutes to Build to a Heavy 10-Rep

“Napalm”
10 Bar Muscle Ups
20 Bar Facing Burpees
30 Deadlifts (155/105)
40 Wall Balls (20/14)

Thursday May 16th

5 Rounds:
1 Push Press
2 Push Jerks
3 Split Jerks

“Established”
7 Rounds:
10 Box Jumps (30/24)
2 Rope Climbs

Wednesday May 15th

“Amy Special”
4 Rounds
On the 10:00
500m Row
400m Run
50 Double Unders
50 Sit Ups

Tuesday May 14th

Back Squat
4 Reps @ 75%
2 Reps @ 80%
4 Reps @ 75%
2 Reps @ 85%
4 Reps @ 75%
2 Reps @ 90%

“Peddle to the Metal”
21-15-9:
Front Squat (95/65)
Pull Ups
Burpees Over Bar

RX + (135/95)