CrossFit - Thu, Feb 2Warm-up3:00 Machine- into -3-4 sets (10:00 time cap)4 Walking Lunge Steps + Torso Twist (each side)5 Snatch Deadlifts5 Muscle Snatch5 Snatch Push Press5 Power SnatchPower Snatch (10 x 5)Every Minute (10:00)5 Power Snatch- Use lightweight that can be cycled smoothly for...
CrossFit - Wed, Feb 1Warm-up6 Min AMRAP10 Banded Air Squats5 Up Downs + Box Step Up5 Bench Press (empty bar/slow and controlled)WeightliftingBench Press (Weight)5 Bench Press x 5 sets @65% of Heavy Single (Week 1)* Complete a set on the 2 minutes *Metcon (Time)75 Burpee...
CrossFit - Tue, Jan 31Warm-up3 sets5 Back Squats (empty bar- build across sets):30 Assault Bike (easy pace)10 Ring RowsWeightliftingBack Squat (5 Back Squat x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2:30 minutes *)Metcon (Time)For Time:50/40 Calorie Assualt Bike50...
CrossFit - Mon, Jan 30Warm-up6 min AMRAP30 sec singles/doubles5 Deadlifts (empty bar- build across sets)5 Updowns to Seal Pose5 Double DB Snatch (build across)WeightliftingDeadlift (5 Deadlifts x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes *)Metcon (Time)2 Sets:12...
CrossFit - Sat, Jan 28Warm UP1:00 Row (Legs only)1:00 Row (Arms only)1:00 Row (Normal)- into -3 sets4 Rope Pull Ups (strict pulls ups hanging from the rope) or 2 Zombie Rope Climbs4 Muscle Cleans + Shoulder Press (empty bar)4 Hang Power Cleans + Push Press...
CrossFit - Fri, Jan 27Warm UP3 sets:20 seconds Single Unders5 Wall Balls Thrusters5 Deadbugs (each)3 Muscle Up Transition (Low Rings)2. Workout Prep1 set5 Wall Balls10 Double Unders or Single Unders1 Muscle Up or Burpee Pull Up.CrossFit Games Open 12.4 (AMRAP - Rounds and Reps)12-minute AMRAP...
CrossFit - Thu, Jan 26Warm-up8 min AMRAPP1: 1:00 MachineP2:3 Inch Worms5 Deadbugs (each side)5 Roll and Reach2 Sandbag Deadlifts (build across)WeightliftingDeadlift (In 20 Minutes build to a heavy single DL )Metcon (Time)Teams of 26 sets (each/1:1)100ft Sandbag Carry (150/100)(Or Dumbbell Farmer Carry (70s/50s))6 High Box...
CrossFit - Wed, Jan 25Warm-up6 min AMRAP30 sec bike (easy)20 sec bike (mod)10 sec bike (hard)5 Up Downs + Plate Step Up5 Bench Press (empty bar/slow and controlled)WeightliftingBench Press (Weight)Bench Press:- Heavy Single (10-12 minutes)* Rest a little longer than normal between sets when you...
CrossFit - Tue, Jan 24Warm-up3:00 Machine- 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 JerksWeightliftingPower Clean + Jerk (Weight)Every Minute (10:00)5...
06/23/2018Warm-upWith a barbell done with your partner:3 Squat Cleans each3 Push Press each10 Air Squats each10 Push-ups each3 Power Snatcheach3 Push Press each10 Wallballs each10 Barbell Rows each10 Pull-ups eachMetcon (AMRAP - Rounds and Reps)AMRAP 15 w. a partner:3 Squat Cleans Thrusters (135, 93)8 Push-ups200...