CrossFit - Tue, Feb 14Warm-upEvery 45 seconds (5 sets)125m Row- into -3-4 sets (10:00 time cap)10 PVC Pass Throughs5 Snatch Grip Deadlifts5 High Hang Muscle Snatch5 Snatch Push Press5 Power SnatchWeightliftingPower SnatchPower Snatch (Every Minute (10:00) 5 Power Snatch - Use lightweight that can be cycled smoothly...
CrossFit - Mon, Feb 13Warm-up2:00 machine-into-3 sets:5 Kettlebell Swings (eye level)5 Tempo Goblet Squats (3 second negative)30 seconds single/double unders5 Bench Press (empty bar- build across sets)WeightliftingBench Press (3 Bench Press x 10 sets @67.5% of Heavy Single (Week 1) * Complete a set Every 90...
CrossFit - Sat, Feb 11Warm-up3:00 Machine-into-Every 1:00 (7:00)5 Ring Rows5 Sit Ups3 Inch Worms2. Workout Prep2 sets: (with partner)30-Second Row (workout pace)3 Pull-ups5 GHD’s3 Push UpsMetcon (Time)Teams of 22000/1750m Row100 Pull-ups1500/1300m Row100 GHD’s (Or 100 Stick Sit ups)1000/850m Row100 Push Ups500/400m Row...
CrossFit - Fri, Feb 10Warm-up3 sets3 Dumbbell Front Squats (Light/practice transition)3 Up Downs + Jump Over Bar3 Muscle Cleans (Empty Bar)3 Hang Power Cleans (Empty Bar)3 High Hang Squat Cleans (Empty Bar)**2. Workout Prep**3 sets3 Dumbbell Front Squats (smooth and efficient reps)2 Bar Facing Burpees1...
CrossFit - Thu, Feb 9Warm-up3 sets:20-Second Assault Bike (build in pace)10 Bent Over Dumbbell Rows (Or Barbell)5 Bench Press (empty bar- build across sets)Bench Press (5 Bench Press x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes *)Metcon...
CrossFit - Wed, Feb 8Warm-up3 sets:6 Alternating Hang Dumbbell Clean and Jerks (Total - Practice transition - build across)5 Up Downs to Seal Pose5 Knees to Elbows5 Back Squats (empty bar- build across sets)Back Squat (5 Back Squat x 5 sets @70% of Heavy Single...
CrossFit - Tue, Feb 7Warm-upTabata Row (20 seconds on/10 seconds off)- 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 Cleans + Push Press5 Power Clean and Push Jerks Clean and...
CrossFit - Mon, Feb 6Warm-up3 sets30- second Row (build in pace)15 Single leg Jump Rope (Left/Right)10 Alternating V-ups5 Deadlifts (empty bar- build across sets) Deadlift (5 Deadlifts x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes *)Metcon (AMRAP -...
CrossFit - Sat, Feb 4Warm-up3 sets50m Jog5 Inch Worms5 Muscle Snatch (empty bar)5 Snatch Push Press (empty bar)5 Overhead Squats (empty bar)2. Workout Prep3 sets: With partner100m Run Together1 Synchro Wall Walk3 Synchro Overhead Squats (build up in weight)Metcon (Time)Partner Workout:500 M Row or 30/20...
CrossFit - Fri, Feb 3Warm-up3 sets1 min row (easy pace)5 Alt. V-ups (each side)5 Wallballs (focus on breathing and arm cycling)5 Power Cleans (build across)3 Burpee Pull-Ups Workout Prep 1 set5/4 Calorie Row3 Toes to Bar5 Wall Balls3 Power Cleans (80% of Workout Weight)1 Muscle Up...