Hey guys,
It’s a beautiful Sunday for football and it’s a beautiful Sunday for the CrossFit Simplicity Weekly Rundown! I apologize for the former delaying the latter! But regardless here we go. We have an excellent week in store for you guys with lots of great programming to get the blood pumping. You guys have been crushing it so keep it up! We are wrapping up the month of January and we want to keep the year going strong. We have a lot of awesome things going on at CrossFit Simplicity right now and we can’t wait to share them with you all. But right now let’s check out what’s in store for this week!
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Monday |
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Strength |
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Back Squat Build to heavy single Back off 10% & hit 2-5 reps (not TNG for oly lifts) Back off 10% & hit AMRAP (oly lifts x1 min AMRAP) |
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Clean- 10×1 EMOM |
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Metcon – Intervals |
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3 rounds |
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10/8 cal Echo |
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10 Thrusters (115/85) |
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10/8 cal Echo |
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3 Rope Climbs |
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-rest 1:1- |
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Tuesday |
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Aerobic Capacity |
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E7M x4 rounds |
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25/20 cal Echo |
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25/20 cal Ski |
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25/20 cal Row |
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Cap: 6 per round |
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Wednesday |
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Reps |
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Snatch 5 min EMOM 8 BFB + 2 Power Snatch FS 5 min EMOM 3 RMU + 2 FS |
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Engine EMOM |
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For Reps – Minute |
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Complete AMRAP in 4 rounds |
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1. 6 D-DB Box Stepovers (50/35s on 24/20″) |
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2. 12/10 cal Row |
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3. Bar Complex (2 PU, 1 CTB, 1 BMU) for reps* |
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4. 50 DU |
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5. 6 Alt. Hang DB Snatch (50/35) |
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*can break whenever |
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Thursday |
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Aerobic Capacity |
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EMOM x20 min 1. Max Box Stepups 2. Max Box stepovers 3. Max Echo cal 4. Rest |
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Friday |
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Muscular Endurance |
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E:20 x5 min – 1 Snatch -rest 1 min- E:20 x2 min – 1 Snatch -rest 1 min- E:20 x1 min – 1 Snatch |
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3 min AMRAP – Clean and Jerks (135/95) *cap at 30 |
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Metcon – Open Style |
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Complete for time |
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50 cal Row |
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50 Wall Balls (20/14) |
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50 SHSPU |
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50 Wall Balls (20/14) |
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50 cal Row |
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Saturday |
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Partner Metcon |
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Complete for time – Partition as desired with a partner 30 HSPU 10 Bar Facing Burpees 30 TTB 10 Bar Facing Burpees 25 HSPU 10 Bar Facing Burpees 25 TTB 10 Bar Facing Burpees 20 HSPU 10 Bar Facing Burpees 20 TTB 10 Bar Facing Burpees 15 HSPU 10 Bar Facing Burpees 15 TTB 10 Bar Facing Burpees |
Well that’s all we’ve got for this week’s edition of the CrossFit Simplicity Weekly Rundown! We hope everyone is excited for this week and excited for the future of CrossFit Simplicity! We love you guys so much and are grateful for all your hard work and dedication that make this community so great. Now enjoy your football and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
Best,
~Daniel
