SaturdayWarm-up10:00 Amrap 30-second Bike 30 Single Unders 10 Ring Rows 10 Air Squats 2. Workout Prep With Team of 3: 2 sets: (rotate through) 5/4 Calorie Bike Erg 10 Double Unders 4 Dumbbell Hang Power Cleans 4 Dumbbell Front SquatsMetconMetcon (AMRAP - Rounds)Teams of 3 24:00 Amrap Partner 1: Max Calorie Bike Erg or Assault...
FridayWarm-up2:00 Row -into- 3 sets: 15 PVC Passthroughs 15 Banded Air Squats 5 Step Back Lunges (each leg) WeightliftingFront Squat + Back Squat (Weight)2 Front Squats + 4 Back Squats @ 80% of your Front Squat for 4 sets Prep3 sets: 4 Power Snatch (build in weight) 10’ Overhead Walking Lunge (build...
CrossFit - Thu, Sep 29Warm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsMetconMetconEMOM 40 Min 1 10/8 Cal Row Min...
CrossFit - Wed, Sep 28Warm-up<p>3 sets:<br />5 Clean Grip Deadlifts<br />5 Muscle Clean + Strict Press<br />5 Hang Squat Clean<br />5 Push Press<br />5 Squat Clean and Push Jerks<br />* perform with a PVC pipe or empty bar *<br /> </p>WeightliftingSquat Clean (6 x 3)<p>1 High...
CrossFit - Tue, Sep 27Warm-up<p>3 Rounds (each)<br />Partner Rowling<br />(Max 5 penalty synchro burpees)<br /> <br />2. Workout Prep<br />2 sets:<br />5/4 Calorie Row<br />2 Burpee Over Rower</p>Metcon (Time)<p>3 sets<br />21-15-9<br />Calorie Row<br />15-12-9<br />Burpee Over Rower<br />-Rest 1:1 between sets-</p>...
CrossFit - Mon, Sep 26Warm-up<p>3 sets:<br />5 Snatch Grip Deadlifts<br />5 Muscle Snatch<br />5 Snatch Push Press<br />5 Overhead Squats<br />5 Squat Snatch<br />* perform with a PVC pipe or empty bar <br /> <br /> <br /> </p>WeightliftingSnatch (6 x 1)<p>1 High Hang Snatch + 1 Hang Snatch...
SaturdayWarm-up10:00 AMRAP 1:00 easy row 5 Front Squats (empty bar) 5 Shoulder to Overhead (empty bar) 10-sec Handstand Hold 2. Workout Prep 1 set 8/6 Calorie Row (workout pace) 3 Strict Hand Stand Push Ups 3 Front Squats 3 Push PressMetconMetcon (3 Rounds for reps)21-15-9 Calorie Row Strict Handstand Push Ups -Rest 1:1- 21-15-9 Calorie Row Front...
FridayWarm-up3 sets: 1:00 Machine 5 Kipping Knee Raises 5 Hang Power Cleans (empty bar) 3 Bar Facing Up Downs 2. Workout Prep 2 sets: 3 Toes to Bar 4 Hang Power Cleans (build in weight) 3 Bar Facing BurpeeWeightliftingFront Squat + Back Squat (Weight)3 Front Squats directly into 6 Back Squats 4 Sets...
ThursdayWarm-up8 min Amrap: :30 sec Row 5 Box Step Ups (each side) 5 Abmat Sit Ups 2 Sandbag Over Bar/Box (light) Prep2 sets: 4 Synchro Wall Ball Sit Ups 2 Synchro Box Jumps 1 Sandbag Over Bar/Box (build in weight)MetconMetcon (AMRAP - Rounds and Reps)eams of 2 5 sets: 3:00 Amrap 15 Synchro Wall Ball...
CrossFit - Wed, Sep 21Warm Up <p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5 reps at each movement <br />-into-<br />3x High Hang Clean + 3x Hang Clean...