Tag Archives: crossfit

Friday 06.16.17

Warm Up 4 Rounds 10 Goblet Pause Squats 10 Sit Ups 15/10 Calorie Row Strength 15:00 to Find 2RM Bench Press MetCon AMRAP 25 Minutes Row 300/250m 21 Overhead Squat 21 Pull Ups E: 45/15#; ring rows or kipping jumping … Continue reading

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Thursday 06.15.17

Warm Up 3 Rounds 100 Single Unders 10 Hang Power Snatches 10 Overhead Squats Strength Find 1RM Snatch Complex = Power Snatch + Squat Snatch + Hang Squat Snatch MetCon AMRAP 10 Minutes; Climb the Ladder 5 Wallballs 5 Box … Continue reading

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Wednesday 06.14.17

Warm Up 2 Steady Rounds 25 Push Press w/ Empty Bar 15 Burpee Box Jump Overs Strength Find 3RM Sumo Deadlift – NO BOUNCE MetCon 3 Rounds 2 Rope Climbs or 10 Strict Pull Ups (athlete’s choice) 12 Burpee to … Continue reading

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Tuesday 06.13.17

Warm Up Row 100m+ Run 100m for 5:00 -then- Barbell warm-up Strength Find 1RM Clean Complex = Squat Clean + Front Squat + Jerk MetCon 1 AMRAP in 5:00 Max reps @ 50% clean complex MetCon 2 For time: 1,000m … Continue reading

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Monday 06.12.17 – Testing Week

Testing Week Warm Up 3:00 of Glute Activation 2:00 of Couch Stretch Each Side -then- 3 Rounds 10 Tempo Goblet Squats (:03 down, :02 pause, :01 up) 10 Squat Jumps onto a box Strength Find 1RM Box Squat MetCon – … Continue reading

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Saturday 06.10.17

9:15am Team WOD 2 person teams; one barbell per person; one person works at a time 2 rounds: 150 du – total 75 push ups – total 50 wall balls – total 25 bw deads – each 12 ring dips … Continue reading

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Friday 06.09.17

Warm Up 4 Steady Rounds 10 Goblet Pause Squats 10 Strict Pull Ups 15/10 Calorie Row Strength – none (long MetCon) Met Con: For time 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats … Continue reading

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Thursday 06.08.17

Warm Up 2 Steady Rounds 12 Hang Cleans 18 Push Ups 24/18 Calorie Strength 15:00 to find a 1RM Back Rack Split Jerk Met Con 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 10 rope climb 50 wall-ball … Continue reading

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Wednesday 06.07.17

Warm Up 2 Steady Rounds Row 500m 20 Push Press w/ Empty Bar Strength 5 Rounds 2:00 on 2:00 off Max Squat Snatch Reps R1 50% R2 60% R3 70% R4 80% R5 90% Met Con 21-15-9 reps for time … Continue reading

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Tuesday 06.06.17

Warm Up 4 Steady Rounds 15 Russian KB Swings 15/10 Calories on Bike Strength EMOM for 10 Minutes 3 Back Squats AHAP (keep same load throughout) Met Con For Time W/ a Partner AMRAP 16 Minutes 9-6-3 Push Jerk Bar … Continue reading

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