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  Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. Complete 4 rounds, each 4 minutes long, of: Row/Ride 21/15 Cal 15 Toes to Bar Power Snatch 75/55# – Max reps in time remaining Rest 4 minutes Score is total P. Snatch. Magnitude Scoop Hoover Ball  – Round 2!  Sunday morning at 9:00am.  Coast Guard Hill volley ball courts. See you all there!

  A. Every 2 minutes, for 18 minutes (3 rounds), complete work at each station Station 1 – 30 Sec Wall Facing HS Hold + 8 Single Arm KB Push Press /arm Station 2 – Alternating Pistols (or progression) x6-8 leg Station 3 – 30 sec cumulative Chin Over Bar Hold + 10 Kb/Db Curl B. Every minute, for 15 minutes (3 sets) Min 1 – 15/10 Bike/Row Min 2

  Weightlifting Wednesday A. Every 90 seconds, for 9 total sets  Power Clean Sets 1-2 = 4 reps @ 60% Sets 3-4 = 3 reps @70% Sets 5-6 = 2 reps @ 80% Sets 7-9 = 1 rep at 90% B. Skill Work Tall Jerk Jerk Balance C. Split Jerk 5×2  Use a load that ensures speed, positioning, and balance are maintained.

4 Rounds for time of: 400m Run 21 Goblet Squat 53/36# 15 Abmat Sit-Up (hands crossed over chest) 9 Strict Chin-Up

  A. 4 Sets of: Romanian Deadlift x6-8 Rest 45 sec DB Floor Press x12-15 Rest 45 sec Side Plank w/Dip x10-12 (each side) Rest 45 sec and repeat B. AMRAP 8 30 Double Under 20 KB Swing 53/36# 10 Push-Up

  Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed.   For time, complete sets of 24-18-12-6 of: Back Squat (from floor) 115/65# Box Jump 24/20″ Push-Press 115/65#  

  A. Bench Press – 10 minutes to a heavy 8 for the day. B. 3 Rounds for time of: Run 800m 50 KB Swing (Rus) 70/53# 25 Hollow Rocks

  Weightlifting Wednesday Hi Hang Snatch + Snatch – 10 minutes to work to a heavy complex. “Amanda” Three rounds, 9-7- and 5 reps, for time of: Muscle-up Snatch (squat) 135/95# Sub muscle-ups with 3 chest to bar pull-ups & 6 hand release push-ups for every rep.  

  A. EMOM 10 Odd – 45 Double-Under Even – 7 Burpee-Toes 2 Bar B. Not for time, 3 giant sets of: Flexed Arm Hang (supinated grip) x25 sec Band Pull-Apart x20 Banded Push Down x15 Side Plank w/ Dip x10/side Magnitude Macros – Green

  In 12 minutes… Row 500m, then… ascend the rep ladder 2-4-6-8-10-12, etc…as high as possible performing the following complex: Dead Lift Hang Power Clean Front Squat Push Jerk Rx – 135/85# After the row, athletes will start by performing 2 reps of each movement (2 deadlift + 2 h.p. clean + 2 f. squat + 2 p. jerk), and then add 2 reps every round there after.  Athletes may

   “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Magnitude Macros – Blue

Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed 4 Giant sets, not for time, of: 15 DB Floor Press 12 Double KB Front Rack Step-Ups 9 DB Bent-over Row 6(side) DB/KB Single Leg Dead Lift Magnitude Macros – Green

  As fast as possible, complete the following: Row 500m Then, decending sets from 10-1 of: Ground 2 Overhead 115/75# Knees to Elbows Then, Run 1 mile Magnitude Macros – Blue

  Weightlifting Wednesday A. 1 Behind Neck Snatch Push Press + 1 Overhead Squat + 1 Snatch Balance – 15 minutes to a heavy complex. B. 1 Paused Snatch (pausing 2 seconds at knee and in bottom of squat) + 1 Snatch – 15 minutes to a heavy complex. Magnitude Macros – Green

  A. Tabata Pull-Up Rest 2 minutes Tabata Push-Up Rest 2 minutes Tabata Sit-Up Rest 2 minutes Tabata Double-Under Tabata – Perform 8 rounds of 20 seconds of work followed by 10 seconds of rest.  Rest 2 minutes between each movement.  Score is total reps performed for each movement, scored separately. B. 2 rounds, not for time: 30 Band Pull-Aparts 30 Banded Pushdowns 30 Second Side Plank (each side) Magnitude

5 Rounds for time of: 20 Wall Ball 20/14# 10 Deadlift 185/125# 200m Medball carry 20/14# Magnitude Macros – Blue

  AMRAP 20 Sumo Deadlift High-pull 75/55# Strict Press 75/55# Box Jump 24/20” * Run 200m after every round. Start with 3 reps with all movements and add 3 reps every round thereafter. Score is total reps performed. Magnitude Macros – Blue  

  Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. Back Squat – Week 8 Wave #1 – “On the 2:00” 0:00… Set #1 – 3 Back Squats @ 60% of 1RM Back Squat 2:00… Set #2 – 2 Back Squats @ 65% of 1RM Back Squat 4:00… Set #3 – 1 Back Squats @ 70% of 1RM Back Squat Wave #2 – “On the 2:00” 6:00…

With a running clock… 0:00 – 10:00 Run 1 mile Max rounds and reps in time remaining of: 10 Toes to Bar 10 KB Swing 70/44# 10:00 – 16:00 Run 800m Max rounds and reps in time remaining of: 8 Toes to Bar 8 KB Swing 70/44# 16:00 – 20:00 Run 400m Max rounds and reps in time remaining of: 6 Toes to Bar 6 KB Swing 70/44# Magnitude Macros

  Weightlifting Wednesday Snatch Complex Work for 12 minutes towards a heavy complex for the day.    1 Snatch pull + 1 Hi-Hang Snatch + 1 Snatch Balance + 1 Snatch Clean & Jerk Complex Work for 12 minutes towards a heavy complex for the day.    1 Clean pull + 1 Hi-Hang Clean + 1 Split Jerk + 1 Clean & Jerk Midline 2 sets each of: 4 Hollow

  “Bouncing Betty” For time, complete sets of 30-20-10 of: Pull-Ups Push Press 95/65# *Perform 100 double-unders after every round. Magnitude Macros – Green

  Complete 4 rounds – each 4 minutes long, followed by 4 minutes rest – of: Row 25/18 Cal Max rounds and reps of “The Chief” in time remaining 1 round of “The Chief” = 3 Power Clean (155/105#) + 6 Push-Up + 9 Air Squat Note: When starting a new round, pick up where you left off on the previous round.  Score is total rounds and reps. Magnitude Macros

Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. Back Squat – Deload Week Wave #1 Set #1 – 6 Back Squats @ 60% of 1RM Back Squat Set #2 – 4 Back Squats @ 65% of 1RM Back Squat Set #3 – 2 Back Squats @ 70% of 1RM Back Squat Wave #2 Set #4 – 6 Back Squats @ 65% of 1RM Back Squat

  Filthy Fifty For time: 50 Box jump 24/20” 50 Jumping pull-ups 50 Kettlebell swing 36/26# 50 Walking Lunge steps 50 Knees to elbows 50 Push press 45/35# 50 Banded Back extensions 50 Wall ball 20/14# 50 Burpees 50 Double unders Magnitude Macros – Blue

  Weightlifting Wednesday Snatch – Establish a heavy single for the day. Clean & Jerk – Establish a heavy single for the day. Note: Only 3 missed attempts at any one weight is allowed per lift. Magnitude Macros – Green