Los Amigos CrossFit

“50”
50 alternating dumbell snatch 50/35#
50 squats
50 push ups
50 double unders

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min

Amrap in 15 min
15 hang squat cleans 95#/65#
15 hollow rocks
200m run

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min

Bodybuilding: Pick a bodypart, pick an exercise, 3 sets of 15-20 reps cardio: row, run, or bike Tabata style

push press
3-3-3-3

Amrap in 7 min
10 front squats 95/65#
10 push ups
100m run

Bodybuilding: Pick a bodypart, pick an exercise, 3 sets of 15-20 reps
cardio: row, run, or bike Tabata style

snatch complex (8 sets)
power snatch
hang snatch
snatch
overhead squat

3 rounds 400m run or row
rest
*slowest time is score

Bodybuilding:Pick a bodypart, pick an exercise, 3 sets of 15-20 reps
cardio: row, run, or bike Tabata style

pendlay row
3-3-3-3

3 rounds
10 deadlifts
walking lunges down length of turf
100m run

Bodybuilding:Pick a bodypart, pick an exercise, 3 sets of 15-20 reps
cardio: row, run, or bike Tabata style

floor press
10-10-10

3 rounds
10 hang power snatch 135/95#
10 t2b
100m run

Bodybuilding:Pick a bodypart, pick an exercise, 3 sets of 15-20 reps
cardio: row, run, or bike Tabata style

shoulder press
10-10-10

Buns and Guns: walking lunges and bicep or triceps or shoulder walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point”

clean complex 8 sets
2 clean pulls
1 clean
after each set run 100m/row 200m/bike 300m
rest

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point”

4-5 rounds
10 dumbbell floor press (ahap)
5 sandbag to platform (ahap)
burpee broad jump down turf
rest

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point