Tag Archives: Crossfit 77079

Friday 09.22.17

Warm Up: 3×10 on each leg Bulgarian Split Squat (not loaded) -then- 3 x 10 empty bb OHS Strength: 3 x 10 OHS @%BW E & F: 25% BW P: 50% BW C: 75% BW MetCon: 4 rounds: 4 touch … Continue reading

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Thursday 09.21.17

Warm Up: 3:00 of Couch Stretch on each side -then- 4 Rounds Run 100m 12 Jumping Lunges 8 Push Ups Strength: Back Squat 5×5 @80% MetCon: 3 Rounds 15 HSPU 21 DB Snatch Row 500m E:seated single db press (10 … Continue reading

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Wednesday 09.20.17

Warm Up: Run 800m -then- 20 PVC Pass Throughs 20 Legs Swings -then- Run 400m Strength: Strict Press 2×10 then 3 Rep every 2:00 for 12 Minutes AHAP MetCon: 3 Rounds 6 Deadlifts 1 Legless Rope Climbs 20 Sit Ups … Continue reading

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Tuesday 09.19.17

Warm Up: 3×15 Banded Good Mornings -then- AMRAP 6:00 10 KB Swings 10 Calorie Row 10 Gymnastic kips Strength: Deadlift 4×2 MetCon: For Time 40 Wallballs 8 Bar Muscle Ups 30 Wallballs 6 Bar Muscle Ups 20 Wallballs 4 Bar … Continue reading

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Monday 09.18.17

Warm Up: T-spine Mobility then 2 Rounds Row 300m :30 HS Hold 12 DB Push Press Strength: Pause Power Position Snatch Warm Up 4×3 @ 40-60% 1RM Drop and Reset Hang Snatch (above knee) Every 2 Minutes for 12 Minutes … Continue reading

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Saturday 09.16.17

9:15am Team WOD 0:00 – 8:00 12 hang power snatch (total) 10 pull ups (each) 12 hang power snatch (total) 8 pull ups (each) 12 hang power snatch (total) 6 pull ups (each) 12 hang power snatch (total) 4 pull … Continue reading

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Friday 09.15.17

Warm Up: 15-12-9-6-3 Row Calories Right Leg Swings Left Leg Swings Strength: Deadlift 3×3 MetCon: AMRAP 20 Minutes 5 Squat Snatch 10 Box Jump Overs 15/10 Calorie Row E:55/35#; 12”/45# plate F: 65/45#; 16/12” P: 95/65#; 20/16” C: 105/75#; 24/20” … Continue reading

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Thursday 09.14.17

Warm Up: AMRAP 8:00 Run 100m 10 Empty Bar Thrusters 10 Box Jumps Strength: Jerk behind neck 5 x 1 up to 85% OHS 5 x 2 – increase over sets MetCon: 4 rounds: Run 400m 15 wall balls Rest … Continue reading

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Wednesday 09.13.17

Warm Up: 3 Rounds 10 Empty Bar Front Squats 10 High Hang Squat Cleans 10 Low Hang Squat Cleans 10 Split Jerks Strength: Pause Power Position Squat Clean Warm Up 4×3 @ 40-60% 1RM Jerk the final rep of each … Continue reading

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Tuesday 09.12.17

Warm Up: Wrist Mobility -then- 4 Rounds :20 on / :40 off HS Hold Strength: Strict Press 2×10 then 1 Rep every :90 for 12 Minutes AHAP MetCon: AMRAP 12 Minutes Climb the Ladder 3 Sumo DLHP 3 Pull Ups … Continue reading

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