Monday’s Workout

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up (No Measure)

45 Sec work/15 rest

Easy Row

Active Spidermans

Easy-Moderate Row

PVC Pass Throughs

Moderate Row

Air Squats

Faster Row

PVC Overhead Squats

Barbell Warmup 2 Rds

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind The Neck Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon (AMRAP – Reps)

AMRAP 3:

21 Overhead Squats (95/65)

21 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

Metcon (AMRAP – Reps)

AMRAP 3:

18 Overhead Squats (115/80)

18 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

Metcon (AMRAP – Reps)

AMRAP 3:

15 Overhead Squats (135/95)

15 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

Metcon (AMRAP – Reps)

AMRAP 3:

12 Overhead Squats (155/105)

12 Burpee Over the Erg

Max Calorie Row
In these short three minute windows, athletes score will be total calories accumulated on the rower. That being said, we want athletes to make it to the rower each and every round. Choosing the right weight and/or modifying the rep schemes can help accomplish this. The weights should be loads that athletes can complete at least 25, 20, 15, and 10 repetitions unbroken respectively. If athletes are on the fence, lighter is better. If short on rowers, stagger heats on opposite three minute intervals.