Crossfit 40 minute AMRAP: 30 wallballs-Run 600m-30 deadlifts (155/105lb)- Run 400m-30 burpees Rx-Plus 185/125lb
Juliet Starrett
Sunday, January 28th 2018
Benchmark WOD Class Jackie For time: Row 1000m 50 barbell thrusters 30 pullups
Saturday, January 27th 2018
Crossfit A) 15 min EMOM, alternating 1) 7-10 hang power cleans (95/65lb) 2) max double unders 3) 10 DB snatches B) Teams of three complete the following. One person working at a time. A 45lb plate must be held by… Read more »
Friday, January 26th 2018
Crossfit A) Go every 3 minutes for 4 rounds: 12 weighted step ups (20/18″ box) + 5 broad jumps for max distance B) 20 minute alternating EMOM: 1) 8-12 box jump overs 2) 3 heavy OH squats (155/105lb) *From the… Read more »
Thursday, January 25th 2018
Crossfit A) Gymnastics skill work: 5×5-15 kipping pullups or butterfly/CTB. Between rounds 30 second handstand hold Rest 1-2 minutes after each round B) 5 rounds. Go every 4 minutes: 20/15 calorie row-20 jumping lunges-7 power clean and jerks (135/95lb) *If… Read more »
Wednesday, January 24th 2018
Crossfit A) back squats: Find a heavy set of 10 for the day. Then do 2×10 @ 80% of 10RM. *25 minute cap B) 8 minute AMRAP: 12 wallballs-12 toes to bar
Tuesday, January 23rd 2018
Crossfit A) Every 90 seconds for 8 rounds: First 5 rounds do 1-2 clean and split jerk @ 80-85% 1RM Next 3 rounds do 1 clean and split jerk @ 85-90% 1RM *Only do 2 reps for the first 5… Read more »
Monday, January 22nd 2018
Crossfit @ minute 0: Row 2000m @ minute 10: 200 double unders + 50 burpees @ minute 20: Run 1 mile
Sunday, January 21st 2018
Benchmark WOD Kelly 5 rounds for time of Run 400m 30 box jumps (24/20″) 30 wallballs (20/14lb)
Saturday, January 20th 2018
Crossfit Partner WOD 2 rounds for time of : Run 400m 150 double unders Run 400m 100 alternating db snatches (50/35lb) Run 400m 50 front squats (155/105lb) *38 minute time cap *Partners run together. Partners split up reps however desired…. Read more »