Friday 11/23/18
9:00a-12:00p Open Gym
CrossFit 5 rounds for load: 3 Front Squat + 3 Back Squat 5 rounds for time in teams of 3: 200m Run 30 Double Unders 10 Burpees (relay style) _____________________ Competitor 1 Clean 70% 2×3 75% 3×2 Snatch Pull 90% 4×4 Front Squat 70% 4×4 For time: 9-15-21-15-9 Wall Ball
Wednesday 11/21/18 Read More »
CrossFit Skill Chest to Bar Pull-up or Bar Muscle-up 5 rounds for reps: :30Chest to Bar Pull-up :30 Rest :30 Power Clean 115/80 :30 Rest _____________________________ Competitor 1 For load: Bench Press 8-5-5-3-3-3 (make consistent increases) For time: (7:00 cap) 30 Burpee Ring Muscle-up For load: T-Bar Row 10-8-8-6-6-6 (make consistent
CrossFit For Load: Close grip bench 10-8-6-6-6 8 rounds: 8 Thrusters 75/55 8 Toes to Bar 8 Push-up (hand release) ___________________________ Competitor 1 Snatch 70% 2×3 75% 3×2 Clean Pull 90% 4×3 – Back Squat 70% 4×4 – 5 rounds: 10 Incline Sit-up 10 Back Extension 10 Nautilus Ab1 ___________________________ Competitor
6:45a-9:00a Body Composition Testing 7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:00a CrossFit (Bring a friend day) 11:00a CrossFit (Bring a friend day) ________________________ Weightlifting Snatch 80% 1×1 85% 1×1 90% 2×1 85% 1×1 Clean + Front Squat + Jerk 80% 1(1+1+1) 85% 1(1+1+1) Clean & Jerk 90% 2×1 85%
CrossFit “DT” 5 rounds for time: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 ______________________________ Competitor 1&2 For total reps: Min: 0:00-1:00 1 Power Snatch every :10 155/105 Min: 1:00-3:00 1 Power Snatch every :20 175/115 Min 3:00 until you miss: 1 Power Snatch every :30 195/135 For total
Upper Body H.I.T. (8a/9a/5p) 5 rounds: 8-12 Front Pulldown (alternate rounds with a partner) 5 rounds: 8-12 Front Military (alternate rounds with a partner) 5 rounds: 8-12 MAG Bar Cable Row (alternate rounds with a partner) 5 rounds: 8-12 Chest Press (alternate rounds with a partner) 5 rounds: 8-12 Low Row
CrossFit 4 rounds for load: 4 Front Squat + 4 Back Squat (make consistent increases) 3 rounds for total reps with a partner: 1:00 Sled Push 135/90 1:00 Box Jump Overs 24/20 1:00 Steps Walking Lunge 1:00 Rest (share work anyhow) _________________________ Competitor 1&2 For total reps + cals: 1:00 Assault Bike 1:00
Wednesday 11/14/18 Read More »
CrossFit Skill Chest to Bar Pull-up / Bar Muscle-up For Time: 400m Assault Runner 40 Single-Arm Dumbbell Snatch (alt arms) 50/35 40 Chest to Bar Pull-up 40 Russian Kettleblell Swing 70/53 40 Burpee to 6” reach 400m Row ___________________________ Competitor 1&2 5 rounds for load: 5 Bench Press 8 Bent Row/Seated Row (alternate