August 28 - Sept 1, 2017 | "Weekly Programming"

CONGRATULATIONS to all our Spartan Race participants and finishers! We are proud to have AFC Crossfit represented so well this weekend...we are excited for each of you. Aroo!
Monday, August 28, 2017

25 minutes to work up to a heavy deadlift.
3 Rounds of
~10 Chest to Bar Pullups
~25 Weighted Situps 25/15
~50 Double Unders

Tuesday, August 29, 2017
Strict Press 4-3-2-1
Push Press as heavy 4-3-2-1
Push Jerk 3-2-1

~400 meter run
~12 Burpees
~21 Wall Balls 20/14

Wednesday, August 30, 2017
Overhead Squat - Build to a heavy set of 3
~7 Power Snatch 135/95
~14 Box Jumps 30/24''
~21 Russian Kettlebell Swing

Thursday, August 31, 2017
Build to a heavy 3 position clean
"Nasty Girls"
3 Rounds
~50 Air Squats
~7 Ring Muscle Ups
~10 Hang Power Cleans 135/95

Friday, September 1
In teams of 4. Each team will split into two pairs. One pair must constantly row (ie, one person rows, one rests) while the other pair works through the exercises taking turns chipping away at the reps. However, each time the bar gets put down, you must complete 5 burpees. If the rower stops, the pair working through the exercises also stops. When the exercises are complete, switch places.
Pair one:
Pair two:
75 Deadlifts 135/95
50 Pullups
25 Shoulder to Overhead 135/95
50 Pushups
25 Back Squats 135/95
50 Situps
100 Double Unders
After pair two is finished, they will switch places with pair one and repeat. Your score is time and total meters rowed.

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