Shifted Fitness & Performance – CrossFit

Shoulder Press (5×5 Building in Weight Each Set)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Calorie Row

20 Box Jumps (24″/20″)

25 Plate Ground to Overhead (45/25)

Shifted Fitness & Performance – CrossFit

Metcon (Time)

5 ROUNDS FOR TIME

10 Power Clean (155/105)|(115/80)

15 Lateral Burpee Over Bar

*16 Minute Cap
Fitness Option:

Dumbbell Cleans and burpees over one dumbbell

Finisher

Three to Four Sets:

Plate Good Mornings (15 Reps)

Banded Hamstring Curls (15 Reps)

Shifted Fitness & Performance – CrossFit

Metcon (1 Rounds for time)

“FRAN-ish”

2 SETS

12-9-6

Thrusters (95/65)|(75/55)

Pull-ups

-Rest 2:00 Between Sets-

Back Squat

3 x 3 @ 75% (moderate-heavy)

3 x 2 @ 80% (heavy)

Shifted Fitness & Performance – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpee Box Jump-Overs (24″/20″)

14 Thrusters (95/65 lbs)

21 Double-Unders

Rest until the running clock reaches 20:00, and then…

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Hang Squat Cleans (95/65 lbs)

9 Pull-Ups

Shifted Fitness & Performance – CrossFit

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – Goat Movement #1

Min 2 – Goat Movement #2

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Shifted Fitness & Performance – CrossFit

Metcon (5 Rounds for time)

EVERY 4:00 x 5 SETS

15 Kettlebell Swing (53/35)|(35/26)

15 Burpee

15 T2B

Finisher

Metcon (Weight)

3 SETS

10 DB Chest Press

10 DB Chest Fly’s

10 DB Pull-Overs

10 DB Close Grip Chest Press

*Use 1 set of weights for all movements and do all 40 reps unbroken.

Shifted Fitness & Performance – CrossFit

Performance

Metcon (Time)

5 ROUNDS FOR TIME

21/18 Calorie Bike

15 Power Cleans (95/65)|(75/55)

9 HSPU

Fitness

Metcon (Time)

5 ROUNDS FOR TIME

21/18 Calorie Bike

15 DB Cleans

15 DB Push Press

Shifted Fitness & Performance – CrossFit

Front Squat (5-3-1-1-1)

*5 moderate

*3 moderate-heavy

*1s build to heavy

Fitness Option: If you don’t want to build heavy, do five sets of 10 reps.

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

Minute 1 – 18/14 Calorie Row

Minute 2 – 15 DB Front Squats (50/35)|(35/20)

Minute 3 – 10 Up-Down + Box Jump Over

Minute 4 – Rest

Shifted Fitness & Performance – CrossFit

Performance

Split Jerk (5-3-1-1-1)

*5 moderate

*3 moderate-heavy

*1s build to heavy

Fitness

Push-ups (10 Reps)

Dumbbell Shoulder Press (10 Reps)

Ring Rows (10 Reps)

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200m Run

8 Shoulder to OH (155/105)|(115/75)
Sub Heavy DB Push Press if needed.

Shifted Fitness & Performance – CrossFit

Metcon (Time)

In Teams of Two Complete Three Rounds For Time:

800 Meter Run (together)

60 Power Cleans (135/95) (95/65)

40 Front Squats (135/95) (95/65)

20 Bar Facing Burpees

*Reps may be partitioned however you choose.

**30 Minute Time Cap