Crossfit 12 minute alternating EMOM: 1) handstand walk practice 2) 10-15 kipping toes to bar 3) rest B) 7 minute AMRAP: 50/40 cal bike then max power clean + jerks (135/95lb) 6 minute AMRAP: 40/35 cal bike then max snatches… Read more »
Juliet Starrett
Thursday, November 29th 2018
Crossfit A) 5×5 front squat Start at a medium weight and increase weight each set B) 10 rounds: 10 alternating db snatches (50/35lb) -10 box jumps (20/18″ box) *Scale db weight if you can’t do a set of 10 unbroken… Read more »
Wednesday, November 28th 2018
Crossfit 5 rounds Each for time Rest 3 minutes after each round 20 wallballs-10 burpees-10 OH lunges (135/95lb)-Run 400m *40 minute cap Rx-Plus 15 burpees 155/105lb
Tuesday, November 27th 2018
Crossfit A) 1 squat clean + split jerk every 45 seconds for 10 rounds @~75% 1RM C+J B) 14 minute Ascending ladder: 2 pullups-2 alternating pistols-2 push press (95/65lb)-30 double unders 4 pullups-4 pistols-4 push press -30 double unders 6,… Read more »
Monday, November 26th 2018
Crossfit A) Complete the following in a 20 minute time cap: Db Bulgarian split squats 4×8-10/side 4×10 weighted good mornings 4×45 second weighted side plank (2 on the left side, 2 on the right) *Do side plank on elbows and… Read more »
Saturday, November 24th 2018
Partner WOD: I-go-you-go style for 5 rounds each: Run 200m-10 deadlifts (225/155lb) Then I-go-you-go style for 5 rounds each: 50 double unders + 10 burpee box jump overs (24/20″) Then run 800m together *40 minute cap
Friday, November 23rd 2018
Crossfit A) 12 minute alternating skill EMOM: 1) 30 second handstand hold + one 3 second negative or 3-5 strict HSPU 2) 5 strict toes to bar + 10-15 second L-hang 3) rest B) 3 rounds for time: 30/25 calorie… Read more »
Thursday, November 22nd 2018
Thanksgiving WOD! Partner WOD: 2 rounds for time: 90 wallballs (20/14lb) 40 burpees over partner in a plank 90 jumping lunges 40 pullups 90 alternating db snatches (50/35lb) 40 plate burpees (45/25lb plate) *One person works at a time while… Read more »
Wednesday, November 21st 2018
Crossfit A) 20 minute alternating EMOM: 1) 10 russian kb swings (53/35lb) + 5-10 toes to bar 2) 30 double unders + 5 burpees over kb *Scale reps down or up as needed Rest 5 minutes B) 3 minute AMRAP:… Read more »
Tuesday, November 20th 2018
Crossfit A) 1 snatch every 30 seconds for 8 minutes @ ~70% 1RM snatch B) Crossfit.com workout For time: Accumulate 3 minute handstand hold 100 air squats 50 meter handstand walk 100 air squats 30 handstand pushups *50m is approx… Read more »
