CrossFit - Wed, Aug 31Warm UP <p>3 sets:<br />5 Clean Grip Deadlifts<br />5 Muscle Clean + Strict Press<br />5 Hang Squat Clean<br />5 Push Press<br />5 Squat Clean and Push Jerks<br />* perform with a PVC pipe or empty bar *</p>Weightlifting Squat Clean (7 x...
CrossFit - Tue, Aug 30Warm Up<p>5 Rounds of Rowling </p><p>Into </p><p>5 sets:<br />50 M Run <br />3 Shoulder to Overhead (build across)</p>Metcon (AMRAP - Reps)<p>From 0:00-2:00 (2 minutes)<br />Run 200m<br />Max shoulder to overhead (185/125)<br /> <br />-Rest 1 min-<br /> <br />From 3:00-6:00 (3 minutes)<br />Run 400m<br />Max shoulder...
CrossFit - Mon, Aug 29Warm UP <p>3 sets:<br />5 Snatch Grip Deadlifts<br />5 Muscle Snatch<br />5 Snatch Push Press<br />5 Overhead Squats<br />5 Squat Snatch<br />* perform with a PVC pipe or empty bar *</p>Weightlifting Power Snatch (7 x 3)<p>1 High Hang Power Snatch +...
CrossFit - Sat, Aug 27Warm Up<p>3 sets<br />1:00 Row<br />1:00 Jump Rope<br />1:00 Inch Worms <br /> <br /> <br />2. Workout Prep<br />3 sets:<br />1 Shuttle Run (practice turning)<br />5 Bench Press (build in weight)<br />5 Toes to Bar<br />4 Alternating Dumbbell Box Step Ups</p>Metcon (AMRAP -...
CrossFit - Fri, Aug 26Warm Up <p>8 min amrap:<br />:30 sec Machine<br />5 Wall Ball Thrusters (light)<br />:10 sec Handstand Hold<br />3 Muscle Cleans (empty bar)<br />3 Hang Power Cleans (empty bar)<br /> <br /> <br />2. Workout Prep<br />3 sets:<br />3 Wall Balls <br />2 Handstand Push-ups<br...
CrossFit - Thu, Aug 25Warm Up <p>3 Way Banded Shoulder Stretch </p><p>Into</p><p>2 sets<br />1:00 Row (Legs only)<br />1:00 Row (Arms only)<br />1:00 Row (reg)</p>Gymnastics <p>5 sets:<br />6-10 Strict Ring Dips<br />- rest as needed between sets </p><p>Modify with bands, or bar or box dips</p>Metcon (Time)<p>Teams of 2 <br...
CrossFit - Wed, Aug 24Warm Up <p>3 sets:<br />5 Clean Grip Deadlifts<br />5 Muscle Clean + Strict Press<br />5 Hang Squat Clean<br />5 Push Press<br />5 Squat Clean and Push Jerks<br /> perform with a PVC pipe or empty bar <br /> </p>Weightlifting Power Clean + Jerk (Weight)<p>2...
CrossFit - Tue, Aug 23Warm Up <p>3 min Assault Bike<br />(:30 sec easy, :20 sec mod, :10 sec fast x 3)<br />-into-<br />6 min armap:<br />3 Dumbbell Deadlifts<br />3 Dumbbell Hang Snatches <br />3 Devils Press<br />5 inch worms</p><p> </p>Weightlifting Front Squat (Front Squat x 3 Rack...
CrossFit - Mon, Aug 22Warm Up <p>3 sets:<br />5 Snatch Grip Deadlifts<br />5 Muscle Snatch<br />5 Snatch Push Press<br />5 Overhead Squats<br />5 Squat Snatch<br />* perform with a PVC pipe or empty bar *</p>Weightlifting Snatch (2 Squat Snatch + 1 Overhead Squat (@70% of...
CrossFit - Sat, Aug 20Warm UP <p>3 sets:<br />1:00 Row<br />5 Pike Push-ups<br />30ft Walking Lunge with PVC (10ft Back rack - 10ft Front Rack - 10ft Overhead)<br />5 Power Cleans (empty bar)<br /> <br /> <br />2. Workout Prep<br />3 sets:<br />20-second Row (workout pace)<br />3...