Crossfit A) Find a 1RM back squat in 25-30 minutes B) 75 snatches (75/55lb) for time. EMOM 7 wallballs (20/14lb)*So first minute start with 7 wallballs and then accumulate snatches in remaining time. At the start of each consecutive minute,… Read more »
Workout of the Day
Crossfit Partner WOD: 30 calorie row30 pushups100 deadlifts (185/135lb) *During deadlifts, one partner must perform dead hang on rig for reps to count30 calorie row30 pushups100 abmat sit-ups *During sit-ups, one partner must hold elbow plank for reps to count30… Read more »
Crossfit A) Deadlift 5×5 *Start @65% and ascend in weight each set as form allows*Superset with 10 db Z presses and 4 rounds of 1 minute weighted plank hold *30-35 minute time cap B) 21-15-9 db hang squat clean (50/35lb)-toes… Read more »
Crossfit A) 10 roundGo every 75 seconds First 5 rounds: 2 split jerks. Second 5 rounds: 1 split jerk. B) 3 rounds for time of: 12 burpee box jump overs (24/20″)20 push jerks (95/65lb)30/25 calorie bike erg Rx-Plus 115-135lb/75-95lb Metcon… Read more »
Crossfit A) 6 minute alternating EMOM: 1) 5 strict pullups 2) 8-10 ring rows Directly into 6 minute EMOM: 5-10 kipping pullups B) 14 minute alternating EMOM:1) 5 heavy touch and go power cleans (155/105lb) 2) 15 wallballs Rx-Plus A)… Read more »
Crossfit A) 7 rounds Rest 2 minutes after every round Run 200m-50 double unders-Row 250m-10 erg burpees Metcon Class @min 0: 100 wallballs (20/14lb)@ min 9: kb carry building lap. (53/35lbs) @ min 18: 3 rounds of 15 box jumps… Read more »
Crossfit A) Back squat deload: 5×5 @60% 1RM. Focus on control down and speed up. Superset with accessory movement of choice. B) 9 minute ascending ladder: 2 Power snatch (95/65lb)-2 OH Lunge- 2 hand release pushups*Ascend by 2 reps every… Read more »
Crossfit Partner WOD: 50-40-30-20-10 Bike erg cals-OH squat (95/65lb)-burpees over bar *35 minute time cap *One person works at a time. Split up reps as desired.
Crossfit A) For quality: 4 rounds of 8 bulgarian split squats/side-8 tempo ring row (3 seconds up-1 second pause at top)-10 plyometric pushups. B) 10-9-8-7-6-5-4-3-2-1 strict press (95/65lb)-db box step over (50/35lbs)(20/18″ box).* After each round 1 wall walk Rx-Plus… Read more »
Crossfit 2 rounds for time: Building lap-50 wallballs-Building lap-40 pullups-building lap-30 hang power clean + jerks (95/65lb) *Modify to 30 pullups per round if you are not proficient at kipping pullups *40 minute time cap WOD Notes We’ve been doing… Read more »
A) Find a 1RM back squat in 25-30 minutes
B) 75 snatches (75/55lb) for time.
EMOM 7 wallballs (20/14lb)
*So first minute start with 7 wallballs and then accumulate snatches in remaining time. At the start of each consecutive minute, athlete must stop and do wallball buy in.
*Scaling option: 5 wallball buy in
*13 minute time cap