CrossFit 3 rounds for time in teams of 3: 250m Kettlebell Run 53 & 35 20 Toes to Bar 30 Box Jump Burpees 40 Pull-ups 50 Wall Ball Shots 20/14 60 Double unders (one person works at a time) _____________________________ CrossFit Competitor Snatch 70% 1.1.1.1.1 (:10 rest between reps) (full recovery) 75% 1.1.1.1.1 (:20 rest […]
Gym hours 10:00a-12:00p CrossFit Competitor (10:00a) Team collaboration to build a workout ____________________________ Weightlifting Snatch 75% 2×3 80% 4×2 Clean + Jerk 75% 2+2, 2+2 80% 1+2, 1+2 85% 1+1, 1+1 Clean Pull 100% 4×3 Bench Press 4×5 -choose weight- Wide grip pull ups 4 sets for total reps “Our greatest weakness lies in giving
Gym Holiday Hours 10:00-12:00 Open Gym CrossFit Competitor For load: Every 1:00 for 10:00 2 Hang Snatch (add 10lbs/5lbs each set) For time: 1-3-1-5-1-3-1 Strict Handstand Push-ups (alternate rounds with a partner) For time: 30 10′ Wall Ball Shots 20/14 5 Ring Muscle-ups 50 Double unders 5 Ring Muscle-ups 50 Double unders 5 Ring Muscle-ups
CrossFit 3 rounds for time: 1 Rope Climb 500m Row 1 Rope Climb 400m Run 1 Rope Climb (rest 2:00) _______________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Slow Pull Clean (:05 to knees) (add 10lbs/5lbs each set) Halting Jerk + Jerk 70% 2+2 75% 1+2 80% 1+1, 1+1, 1+1 Based on Jerk
Wednesday 11/26/14 Read More »
CrossFit 2 rounds for time: 10 Handstand Push-ups 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Steps Walking Lunge 60 Double unders _____________________ CrossFit Competitors For time: 7 Rope Climbs “Lactic Ladders” 5 rounds for total Calories: :10 Row :50 Rest :20 Row :40 Rest :30 Row :30 Rest :40 Row :20 Rest :50 Row :10
CrossFit For time in teams of 3: 400m Burden Run (45lbs Bar: 2 people touching bar at all times) 20 Shoulder to Overhead 135/95 40 Over the Box Jumps 20″ 20 Power Clean 135/95 400m Burden Run 20 Clean & Jerks 135/95 40 Over the Bar Burpees 20 Front Squats 135/95 400m Burden Run (one
CrossFit For load: Bench Press 3-3-2-2-2 (rest as needed) 5 rounds for time: 10 Wall Ball Shots 20/14 15 Kettlebell Swings 53/35 10 Burpees to a plate _________________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Power Snatch + 1 Hang Snatch + 1 OHS (add 10lbs/5lbs each set) AMRAP 5:00 2 Ring Muscle-ups
CrossFit Rest ________________________ CrossFit Competitor Rest ________________________ Weightlifting Back Squat 85% 5×3 Muscle Snatch 80% 4×3 Clean Pull 100% 5×3 Snatch Grip Press 4×4 -choose weight- Bent Row 4×10 -choose weight- “Do right. Do your best. Treat others as you want to be treated.“ ~Lou Holtz
