CrossFit - Mon, Nov 7Warm Up <p>3 sets:<br />20 Plate Toe Touches<br />5 Up Downs<br />10 PVC Pass Throughs<br />5 PVC Overhead Squats<br />- into -<br />3 sets (Empty Barbell)<br />3 Hang Snatch High Pull<br />3 Hang Muscle Snatch<br />3 Snatch Push Press<br />3 Hang...
CrossFit - Sun, Nov 6...
CrossFit - Sat, Nov 5Warm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip Metcon (Time)<p>5 Rounds for Time </p><p>50...
CrossFit - Fri, Nov 4Warm Up <p>2 sets:<br />10 PVC Pipe Pass Throughs<br />10 PVE Pipe Around the world (Left and Right)<br />-into-<br />2 sets<br />30-second Jump Rope<br />5 Empty Bar Shoulder Press<br />5 step back lunges<br />50ft Overhead walk with Dumbbell (25ft each arm)<br...
CrossFit - Thu, Nov 3Warm Up <p>3 sets:<br />5 Inch Worms<br />30-sec Plank<br />5 Back Squats (empty bar)<br /> <br /> </p>WeightliftingBack Squat (1x8)<p>Back Squat:<br />- Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80%...
CrossFit - Wed, Nov 2Warm Up <p>6 min AMRAP<br />30-sec row<br />5 Dumbbell Strict Press (each side)<br />20 Plate Hops<br /> <br />2. Workout Prep<br />1 set:<br />5/4 Calorie Row<br />5 Dumbbell Push Press</p>Metcon (5 Rounds for reps)<p>Every 4:00 (5 sets)<br />12/10 Calorie Row<br />24 Dumbbell...