TuesdayWarm-up3 Rounds (each) Partner Rowling (Max 5 synchro burpee penalty) 5 min AMRAP 30 sec single unders 5 GHD’s to parallel 3 Up Downs + Jumping Pull upPrep2 sets: 10 Double Unders 5 GHD’s 2 Burpee Pull-upsMetconMetcon (Time)3 Sets 50 Double Unders 15 GHD Sit Ups (Or 15 V-Ups) 10 Burpee Pull Ups 15 GHD Sit Ups (Or...
MondayWarm-up3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch WeightliftingSnatch (Weight)3 Position Power Snatch (High Hang, Above the Knee, Floor) 6x3 (@70% of 1RM Snatch) x 6 sets * Complete a set every 1:30 *Overhead Squat (3 x 2)2 Overhead Squat x 3...
CrossFit - Sat, Sep 10Warm Up <p>3 sets:<br />1:00 Row<br />1:00 Run<br />10 Alternating V-Ups<br />10 Bird Dogs <br />3 Sandbag Deadlifts<br /> <br />2. Workout Prep<br />3 sets:<br />50m Run (Workout pace)<br />3 Toes to Bar<br />1 Sandbag Clean (build in weight) Or Power Clean </p>Metcon (10...
CrossFit - Fri, Sep 9Warm Up <p>8 min amrap:<br />:45 sec Assault Bike<br />3 inch worms<br />:10 sec HS Hold<br />5 Handstand Push ups (box)<br /> <br /> <br />2. Workout Prep<br />1 set (with partner)<br />20-sec Assault Bike (each/ at workout pace)<br />3 Strict Handstand Push...
CrossFit - Thu, Sep 8Warm Up <p>3 sets:<br />1:00 Machine<br />5 Deadlifts (empty bar - build across sets)<br />5 Strict Press (empty bar - build across sets)</p><p>5 Front Squats </p>Workout Prep <p>With partner<br />2 sets:<br />3 Deadlifts (each/ build in weight)<br />3 Shoulder to Overhead (each/...
CrossFit - Wed, Sep 7Warm Up <p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer </p><p>3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through </p>Weightlifting Power Clean +...
CrossFit - Tue, Sep 6Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5....
CrossFit - Sat, Sep 3Warm Up Upper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsMetcon (Time)<p>Teams of Two </p><p>500 Dubs</p><p>400...
CrossFit - Fri, Sep 2Warm Up<p>3 minute row (30 seconds at workout pace/30 seconds slow)<br />-into-<br />3 sets:<br />3 Kip Swings<br />3 Front Squats (empty bar)<br />3 Push Press (empty bar)<br />3 Thrusters (empty bar)<br />3 Worlds Greatest Stretch</p>Workout Prep <p>Workout Prep<br />3 sets:<br />20...
CrossFit - Thu, Sep 1Warm Up<p>8 min AMRAP<br />30-second ski<br />5 GHD’s to parallel<br />30-second Bike Erg<br />4 Box Get Overs (30/24)<br /> <br /> <br />2. Workout Prep<br />With partner:<br />20 second Ski (each)<br />5 GHD’s (each)<br />20 second Bike Erg (each)<br />2 Burpee Box Get...