30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Saturday

CrossFit Spanish Fort – CrossFit Metcon (Time) Partner WOD 5 Rounds: 4 Rope Climbs 10 Deadlifts (275/185) 20 DB Snatch (alt. each rep) 30 Wall Balls 400m Run
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Friday

CrossFit Spanish Fort – CrossFit Clean and Jerk (Build to Heaviest Set) Not A 1 Rep Max But If It Feels Good… DO IT!!! CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar
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Thursday

CrossFit Spanish Fort – CrossFit Metcon (AMRAP – Reps) 6 Rounds 30sec Max Double Unders (Scale To Attempts) 30sec Rest The ONLY way to get consistent on these is to practice, and to practice with the right form!!!! Metcon (AMRAP – Reps) 10min EMOM Odd: Max...
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Hump Day

CrossFit Spanish Fort – CrossFit Hang Snatch (6×3 Building) Metcon (Time) 21-15-9 Hang Power Cleans 135/95 HSPU
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Tuesday

CrossFit Spanish Fort – CrossFit Metcon (Time) 5 rounds 21 KB swings 53/35 15 calorie row 9 deadlifts 225/145 Metcon (Time) 3 rounds 30 second L-sit 20 v ups 30 seconds L-sit 20 supermans
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Monday

CrossFit Spanish Fort – CrossFit Front Squat (5×5 @80%) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 5 squat clean thrusters 135/95 7 bar facing burpees 9 chest to bar pullups
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8AM Strength +9am Partner WOD

CrossFit Spanish Fort – CrossFit SNATCH + SNATCH BALANCE + OHS Try to work 4 sets of complex around 70-75% of 1RM Snatch Pull (4X3 @85-90% OF 1RM) Metcon (Time) Teams of 2 100 Toes2Bar 200m Farmers Carry (70/53) 100 Box Jumps 24/20 200m Farmers Carry 100 Power...
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Friday

CrossFit Spanish Fort – CrossFit Bench Press (5×5 Building) Dorgers Delight (AMRAP – Rounds and Reps) 10min AMRAP 1 Muscle-Up 1 HSPU 10 Double Unders Each Round Reps Increase: MU/HSPU 1,2,3,4,5…. Double Unders 10,20,30,40…
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Thursday

CrossFit Spanish Fort – CrossFit Back Squat (4×3 @75% of 1RM) 4 reps @60% 4 reps @65% 4 reps @70% 4x3reps @75% Fast & Heavy (Time) 21 dumbbell thrusters 400m run 18 dumbbell thrusters 400m run 15 dumbbell thrusters 400m run RX: Men 45-60lb...
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Hump Day

CrossFit Spanish Fort – CrossFit Metcon (AMRAP – Reps) 4 rounds 1 min @ each station Push Press 75/55 Double Unders Sumo DL high pull 1 min rest Metcon (AMRAP – Reps) 4 rounds of each movement Tabata 20 sec on 10 sec off Weighted For Each 20/10 Sit-Ups Russian...
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