SPEAKEASYCROSSFIT
WEIGHTLIFTING
- DB Bench Drop Sets
- 3 Rounds:
- 8 Reps AHAP
- Max Reps Drop Set
- Max Reps Drop Set
- Max Reps Drop Set
- 3 Rounds:
METCON
- 21-15-9 Calorie Row/Ski
- 9-15-21 Strict Pull Up
SPEAKEASYCROSSFIT
WEIGHTLIFTING
METCON
SPEAKEASYCROSSFIT
WEIGHTLIFTING
METCON
SPEAKEASYSWEAT
SPEAKEASYCROSSFIT
WEIGHTLIFTING
METCON
SPEAKEASYSWEAT
SPEAKEASYCROSSFIT
WEIGHTLIFTING
METCON
If an athlete completes the round within the two minutes, they’ll rest the remainder, and then earn another 2-minute round. The athlete continues, until they are no longer able to complete the allotted work within the 2:00 window.
This workout is scored as the total number of completed rounds and reps.
SPEAKEASYSWEAT
SPEAKEASYCROSSFIT
WEIGHTLIFTING
METCON
SPEAKEASYSWEAT
Holiday Schedule:
8 and 9:30am ONLY. Drop ins welcomed as always! Please reserve your spot in class ahead of time! Any issues, please email info@crossfitspeakeasy.com
SPEAKEASYCROSSFIT
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
Holiday Schedule:
Monday JULY 4th- 8 and 9:30am Classes only. Drop ins are always welcome! Please reserve your spot in either class ahead of time! Thank you for your understanding
SPEAKEASYWEIGHTLIFTING
Keep sets to manageable weight and focus on speed and balanced catches on these sets. Build in small increments across clean sets.
Build across technically sound sets
SPEAKEASYSWEAT
Holiday Schedule:
Monday JULY 4th- 8 and 9:30am Classes only. Drop ins are always welcome! Please reserve your spot in either class ahead of time! Thank you for your understanding
SPEAKEASYCROSSFIT
2, 4, 6, 8, 10, etc…
Partners split reps w/ one person working at a time.
Holiday Schedule:
Monday JULY 4th- 8 and 9:30am Classes only. Drop ins are always welcome! Please reserve your spot in either class ahead of time! Thank you for your understanding
SPEAKEASYCROSSFIT
METCON
SPEAKEASYSWEAT
SPEAKEASYCROSSFIT
WEIGHTLIFTING
METCON
SPEAKEASYSWEAT