CrossFit Santa Fe

Saturday

25 Min Amrap
Team Havana
150 Dubz
50 Push ups
15 Power clean 185/125


Friday

CF Open 18.1
20min Amrap
8 T2B
10 DB Hang power clean and jerk 50/35
14/12 Cal row


Thursday

A) Shoulder Restoration
Lying later raises
3 x 10 each
Banded Pull aparts
100
Face pulls
100

B) For time:
Teams of 2
2000m row
100 Sit ups
400m run
100 Squats
2000m row


Wednesday

A) Bench
3 x 3 Close grip
3 x 3 Wide grip

B) 21-15-9
OHS 95/65
Lateral Burpee

Rest 3 min

21-15-9
Thruster 95/65
Deadlift


Monday

***Weekly Challenge****

Complete the following as fast as possible
2 Rounds
12 Thrusters
12 Toes 2 Bar
Sport – 95/65 and T2B
Fitness – 75/55 and knee raises

A) Clean + front squat = 1 rep
3 x 2 @ 60%
3 x 2 @ 70%
3 x 2 @ 75%

B) 5 Rounds
10 Back Squats 115/75
50 Dubz
10 Push press


Sunday

Foundational Movement

Med Ball Clean


Saturday

Teams of 2
30min
100 box jumps 24/20
90 Pull ups
80 Push ups
70 Squats
60 DB snatch [heavy]
50 RKS [heavy]
40 HSPU
(2) 200m relay sprints


Friday

A) Tall clean
3 x 5

Clean & Jerk
Build to 85%

B) 4 min Amrap
5 Power clean 155/115
5 Lateral Burpee

rest 2 min

4 min amrap
10 T2B
10 Squats


Thursday

A) Single arm farmer carry
200m AHAP

B) 4 Rounds
10 DB bent over row 45/25
20 Alt DB Lunges
30 Ab mat sit ups


Wednesday

A) Bench press
Work up to a heavy 5 for the day

“Bootyful”
B) 20min EMOM
1: 18/15 Cal row
2: 15 Goblet squat 32/24
3: 15 Box jump over 24/20
4: 10 Strict ring dips
5: 10 HSPU


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