Wayne Valley CrossFit

“Splinter” Strength: 2 Power Cleans + 3 Push Press x5 Metcon: 12 Minute AMRAP 1-2-3-etc… Clean & Jerk (rx: 95/65  |  rx+: 115/85) Box Jumps (rx:

“Left Blinker” Strength: Back Squat 4×4 @ 80% w/ 3″ eccentric Metcon: 3 Rounds For Time (15 Minute Time Cap) 400m Run 12 Toes-to-Bar 20 Sumo Deadlift

“CrossFit Open 20.5” Metcon: For time, partitioned any way (20 Minute Time Cap) 40 muscle-ups 80-cal. row 120 wall-ball shots (20-lb. ball to 10 ft/

“Pre 20.5” Metcon: 30 Minute EMOM Minute 1: 8/6 bike cal sprint Minute 2: KB Farmers carry d/b Minute 3: 12-15 ABMAT situps Minute 4: 10 Plate G2OH Minute

“Appetizer” Strength: A1) 20 DB Walking Lunges (10 p/s) A2) :20-:40 Hollow Hold x4 Metcon: For Time (15 Minute Time Cap) 75/60 Cal row 50

“Boulder Shoulders pt 2” Strength: 12 Minute E2MOM: Power Clean + Hang Power Clean + Jerk @ 75%-80% of 1RM Metcon: 14 Minute AMRAP 35

“Legs of Steel” Strength: 5×4 Back Squat @ 80% Metcon: For Time (15 Minute Time Cap) 10-8-6-4-2 Deadlifts (rx: 135/95  |  rx+: 155/105) Front Squats

“Head Shoulders Knees & Toes” Strength: 5×5 Strict Press Metcon: 15 Minute AMRAP 8 HSPU (rx+: 10′ HSW) 8 KB Swings (rx: 53/35 | rx+: 70/53)

“CrossFit Open 20.4” Metcon: For Time (20 Minute Time Cap) 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in.

“Pre 20.4” Strength: 4×10 Bench Press (light weight) Metcon: 5 Minute AMRAP 100m Row 10 Hollow Body Rocks 5 Ring Rows Rest 1 Minute 5 Minute

“Zombies vs Humans” Strength: Back Squat: 5 @ 80%, 4 @ 82%, 4 @ 82%, 3 @ 85%, 3 @ 85% Metcon: For Time (20 Minute

“Master Faster” Metcon: For Time (30 Minute Time Cap) 800m Run 10 Box Jump Overs (rx: 24″/20″  |  rx+: 30″/24″) 10 KB Swings (rx: 53/35  |

“12 In One Hand, Dozen In the Other” Strength: 10 Minute EMOM: Power Clean x3 @ 70-80% of 1RM Complex Metcon: 15 Minute AMRAP 12 Alt DB

“Rise N Shine” Strength: A1) 8 DB Box Step Ups p/s A2) 20-30 Banded Glute Bridges Metcon: For Time (13 Minute Time Cap) 30-20-10 Wallballs (rx:

“CrossFit Open 20.3” Metcon: For Time 21-15-9 Deadlifts 225/155 Handstand push-ups 21-15-9 Deadlifts 315/205 50ft handstand walk Time Cap: 9 Min (click here for full

“Cardio Is Heartio” Strength: Tabata – Hollow Body Rocks/Burpees/Rowing Metcon: 4 Rounds 400m Run Dual KB/DB Farmers Carry carry down and back of gym (light weight)

“Nice to Meet Me” Strength: A1) 6 Push Press @ 75-80% of 1RM A2) 5 Strict Pullups Metcon: 16 Minute AMRAP 50 DU 40 Push Press

“The Moth & The Flame” Strength: Back Squat 4×6 w/ 3″ down @ 70% of 1RM Metcon: 6 Rounds For Time (14 Minute Time Cap)