CrossFit - Thu, Mar 9Warm-up8:00 AMRAP30 sec machine3 Bench Press (empty bar - build across)10 Walking Lunge StepsWeightliftingBench Press (5 x 2)5 Sets of 2 at 85%Every 2 MinutesMetcon (AMRAP - Rounds and Reps)18:00 AmrapTeams of 2 (1:1)14/11 Calorie Row7 Hang Squat Clean 95/63...
CrossFit - Wed, Mar 8Warm-up10:00 AMRAP30 sec Assault Bike (easy)20 sec Assault Bike (mod)10 sec Assault Bike (hard)5 Knees to Elbows5 Back Squats(empty bar - build across)4 Burpees+ Jump Over barWeightliftingBack Squat (5 x 2 AT 85% Every 2:30)Metcon (Time)30/24 Calorie Assault Bike20 Toes to...
CrossFit - Tue, Mar 7Warm-up3 sets:5 Inch Worms10 Suitcases10 Iron Cross10 Scorpions5 Deadlifts (empty bar- build across sets)WeightliftingDeadlift (2 Deadlifts x 5 sets @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes *)Metcon (Time)5 sets10 Dumbbell Box Step Ups (50s/35s)(24/20)20 Push...
CrossFit - Mon, Mar 6Warm-up5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))- into -3-4 sets (10:00 time cap)4 Walking Lunge Steps + Torse Twist (each side)5 Clean Grip Deadlifts5 Muscle Cleans + Shoulder Press5 Hang Power...
CrossFit - Sat, Mar 4Warm-up3:00 Jump Rope (single unders or Bike)-into-3 sets50ft Double Dumbbell Overhead Carry (light)30 Second Knee Plank3 Inch Worms**2. Workout Prep**2 sets5/4 Calorie Bike Erg1 Wall Walk10 Double Unders- rest 30 seconds between sets -Metcon (4 Rounds for reps)4 sets (1 Set...
CrossFit - Thu, Mar 2Warm-upTabata Assault Bike (8 sets)* 20 seconds (moderate/10 seconds (recovery) *- into -3-4 sets (10:00 time cap)10 PVC Pass Throughs5 Snatch Grip Deadlifts5 High Hang Muscle Snatch5 Snatch Push Press5 Power SnatchWeightliftingPower Snatch (10 x 5)Every Minute (10:00)5 Power Snatch (+10lbs...
CrossFit - Wed, Mar 1Warm-up6:00 Amrap30-sec row (easy)20-sec row (mod)10-sec row (high)5 DB Squat Cleans (lightweight - build across)5 Bench Press (empty bar - build across sets)WeightliftingBench Press ( 5 x 3 )3 Bench Press x 5 sets @80% of Heavy Single (Week 1)* Complete a set...
CrossFit - Tue, Feb 28Warm-up8:00 Amrap30-sec bike erg (easy)20-sec bike erg (mod)10-sec bike erg (high)10 plate toe taps (each side)5 Box Jumps5 Kettlebell Swings to eye level (focus on hip extension)5 back Squats (empty bar - build across sets)WeightliftingBack Squat (3 Back Squat x 5...
CrossFit - Mon, Feb 27Warm-up30/24 Calorie Machine (3:00 Time Cap)-into-8:00 Amrap30 sec single/double unders5 Deadlifts (empty bar - build across sets)5 Up Downs to Seal Pose10 Lateral Bar HopsWeightliftingDeadlift (3 Deadlifts x 5 sets @80% of Heavy Single (Week 1) * Complete a set on the...