CrossFit - Thu, Dec 15Warm Up Burgener Warm Up Clean + Skill Transfer (15:00)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5 minutes (This...
CrossFit - Wed, Dec 14Warm Up 10 yd walk on toes10 yd walk on toes backwards10 yd walk on heels10 yd walk - feet turned out10 yd walk - feet turned in10 yd lunge walk - arms locked out overhead10 yd lunge walk - torso...
CrossFit - Tue, Dec 13Warm Up 8 min amrap::10 sec HS Hold5 Deadlifts (empty bar)5 Hang Muscle Cleans (empty bar)5 Shoulder Press (empty bar)Weightlifting Deadlift x 5 Hang Power Clean x 3 Push Jerk x 1 (Weight)5 working sets of:5 Deadlifts + 3 Hang Power...
CrossFit - Mon, Dec 12Warm Up 2 sets:10 PVC Pass Throughs5 Snatch Grip Push Press (PVC)5 Overhead Squats (PVC)-into-3 sets: (build in weight/ stay light)2 Snatch Grip Push Press1 Overhead SquatWeightlifting Overhead Squat (1 x 2)Build to a heavy double in 15 MinMetcon (2 Rounds...
CrossFit - Sat, Dec 10Warm Up 3:00 Machine-into-Every minute (7:00)2 Sandbag Deadlifts (lights)4 Box Step Ups5/4 Calorie Row2. Workout Prep2 sets: (with partner/ build in weight)10m Sandbag Carry (each)4 Synchro Box Step Ups5/4 Calorie Row2 Sandbag Bear Hug Step Back Lunges (each)Metcon (AMRAP - Rounds...
CrossFit - Fri, Dec 9Warm Up 3 sets:30-second Assault Bike (build in pace)5 Front Squats (empty bar)5 Push Press (empty bar)10-second Handstand HoldWeightlifting Thruster (Heavy Thruster * Work up to a heavy single for the day *)Metcon (Time)21-18-15-12-9Calorie Assault BikeThrusters (75/55)...
CrossFit - Thu, Dec 8Warm Up 2:00 Machine-into-3 sets:10 PVC Pass throughs5 Kip Swings5 Low Box Jumps10 Sit Ups2. Workout Prep1 set:3 Toes to Bar2 Box Jump Overs2 Toes to BarMetcon (6 Rounds for reps)6 sets: (Every 3:00)10 Toes to Bar15 Box Jump Overs (24/20)10...
CrossFit - Wed, Dec 7Warm Up Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty...
CrossFit - Tue, Dec 6Warm Up 6:00 Amrap5 Front Squats (empty bar/slow and controlled)4 Broad Jumps5 Push Press (empty bar)Weightlifting Front Squat x 2 + Push Press x 1 + Push Jerk x1 (2 Front Squat + 1 Push Press + 1 Push Jerk - Work...
CrossFit - Mon, Dec 5Warm Up 2:00 Machine-into-3 sets1:00 Jump Rope5 Sit Ups + Knee Extension5 Inch Worms:Weightlifting Deadlift (7 x 5 All at a moderate weight)Metcon6 Sets (1 Set every 2:30)12x25' Shuttle Run15 GHD Sit Ups-Rest 5:00-6 Sets (1 Set every 2:30)60 Double Unders20 Push...