Tag Archives: crossfit

Friday 05.26.17

Warm Up 2:00 of Couch Stretch each side -then- 50′ Duck Walk 50′ Burpee Broad Jump 50′ Duck Walk 50′ Burpee Broad Jump Strength – compare to 04/07 3RM Back Squat MetCon – compare to 04/07 AMRAP 10 Minutes 6 … Continue reading

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Thursday 05.25.17

Warm Up AMRAP 7:00 10 KB Swings 10 Goblet Squats 10 KB Snatches Strength – compare to 04/06 15:00 to find 1RM Power Clean MetCon #1 – compare to 04/06 Row 500m x 3 Rest 3:00 Record fastest and slowest … Continue reading

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Wednesday 05.24.17

Warm Up 4 Rounds Run 200m 10 Light Thrusters Strength – compare to 04/05 1RM Split Jerk MetCon – compare to 04/05 21-18-15-12-9-6-3 Push Jerk Calories on Rower E: 45/25#; cals 10 each time F: 65/45#; cals 10 each time … Continue reading

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Tuesday 05.23.17

Warm Up Misfit Snatch Warm Up Strength – compare to 04/04 Find 1RM Full Snatch MetCon – compare to 04/04 3 rds: 800m run 25 burpees 25 sit ups E = 400m run F = 600m run P & C … Continue reading

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Monday 05.22.17

Warm Up 30 Banded Good Mornings -then- 3 Rounds 10 Deadlifts 10 Hang Power Cleans 10 Push press *All with a light weight Strength – compare to 04/03 Find your 5RM Touch and Go Deadlift – No bounce, no noise, … Continue reading

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Friday 05.19.17

Warm Up 10 Muscle Power Cleans 5 Burpees 10 High Hang Power Cleans 5 Burpees 10 Low Hang Power Cleans 5 Burpees 10 Power Cleans 5 Burpees Strength: High Catch Power Clean 6×2 MetCon: 4 Rounds 20 Air Squats 20 … Continue reading

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Thursday 05.18.17

Warm Up 4 Rounds 1:00 Goblet Squat Hold Back Rack Empty Bar Duck Walk 25′ Forward 25′ Backward Strength: Zero Bounce Deadlift 5×3 @60-87.5% of 1RM MetCon: For Time 50 Lateral Bar Burpees 30 Front Squats 15 Ring Dips E: … Continue reading

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Wednesday 05.17.17

Warm Up Misfit Snatch Warm Up Strength: Squat Snatch 5×3 Perfect reps only. Triples can be successfully done between 60 and 90% MetCon: 3 Rounds 20 KB Snatch 60 Double Unders Rest 2:00 E: 25/1# db; SU F: 30/20# db; … Continue reading

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Tuesday 05.16.17

Warm Up 21-15-9 Empty Bar Thrusters Calorie Row Strength: Push Jerk 5×3 Perfect reps only. Triples can be successfully done between 60 and 90% 3 Rounds Run 800m 14 Hang Power Cleans E: 64/45# F: 75/55# P: 115/75# C: 135/95# … Continue reading

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Monday 05.15.17

Warm Up 3 Steady Rounds 50′ Inch worm 50′ Burpee Broad Jump -then- Row 300m HARD Strength: Back Squat 4×4 @75-85% MetCon: Half “Angie” 50 Pull Ups 50 Push Ups 50 Ab Mat Sit Ups 50 Air Squats E: 30 … Continue reading

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