Tag Archives: crossfit in houston

Friday 01.19.18

Warm Up 2 Rounds Run 400m 12 Handstand Push Ups/HS Holds (~30 sec) Strength – compare to 12.08 Find 1RM Push Jerk MetCon – compare to 12.08 3 Rounds 9 Power Snatch 6/4 Muscle Ups E: 55/35#; 6/4 ring MU … Continue reading

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Thursday 01.18.18

Warm Up Row 1000m + Run 800m Strength – compared to 12.07 1 Set Max Reps DL at 65% MetCon – compared to 12.07 AMRAP 12 Minutes 30 Double Unders 10 Toes to Bar 10 Sumo DLHP E: SU; hanging … Continue reading

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Wednesday 01.17.18

Warm Up 3:00 Plank Hold 50 Double Unders 3:00 Plank Hold *Accumulate 3:00 by any means necessary Strength – compare to 12.06 Find 1RM Snatch Complex: Squat Snatch Overhead Squat Hang Squat Clean Overhead Squat MetCon – compare to 12.06 … Continue reading

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Tuesday 01.16.18

Warm Up 15-12-9 Wall Balls KB Swings Box Jumps Strength – compare to 12.05 Find a 5RM Back Squat MetCon – compare to 12.05 4 Rounds 12 Bar Facing Burpee 20 DB Snatch E: 20/10# F: 30/15# P: 40/25# C: … Continue reading

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Monday 01.15.18 – ReTest Week

Warm Up AMRAP 6:00 Row 300m 10 RDLs 10 Push Presses All done with an empty bar Strength – compare to 12.04 Find 1RM Misfit Clean Complex: Power Clean Push Jerk Front Squat Hang Squat Clean Split Jerk MetCon- compare … Continue reading

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Saturday 01.13.18

9:15am Team WOD 2 person teams 10 burpees (each) 10 thrusters (each) 50 DU (each) 10 burpees 8 thrusters 40 DU 10 burpees 6 thrusters 30 DU 10 burpees 4 thrusters 20 du 10 burpees 2 thrusters 10 DU F: … Continue reading

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Friday 01.12.18

Warm Up EMOM 12:00 1: 12 Wall Balls 2: DB Box Step Ups 3: 5 Strict Pull Ups Strength Push Jerk 5×3 @ 85% MetCon 15 Power Snatch 30 Sit Ups 12 Power Snatch 24 Sit Ups 9 Power Snatch … Continue reading

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Thursday 01.11.18

Warm Up AMRAP 8 10 Calorie Row 10 Good Mornings w/ light weight 10 Light Front Rack Lunges Strength Deadlift 12-12-12 *Heavier than week 2* MetCon 5 Rounds 21 Alternating DB Snatch 9 Burpees 9 Chest to Bar E: 20/10#; … Continue reading

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Wednesday 01.10.18

Warm Up 10 Rounds 3 Snatch Grip Behind the Neck Push Press 3 Back Squats Strength Every 2:00 for 8 Minutes 3 Misfit Snatch Complex 70%+ of 1RM You can build throughout sets MetCon AMRAP 2 Minutes x 4, Rest … Continue reading

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Tuesday 01.09.18

Warm Up 2:00 of Couch Stretch each side then 3 Rounds 20 Lunges 10 KB Snatches (5 each arm) Strength Back Squat 5×5 at 90% 5RM MetCon AMRAP 7 Minutes 7 Hang Power Cleans 7 HSPU E: 65/45#; box hspu … Continue reading

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