Crossfit A) 1. Front squat: 4×5 reps Start at a moderate weight and increase weight each set. Go heavier than last week 2. Superset with 5-10 reps of gymnastics weakness of choice. B) 10 min alternating EMOM 1) max db… Read more »
Workout of the Day
Crossfit A) Snatch double Go every 2 minutes for 8 rounds. Reset between reps. Work up to a heavy double for the day B) Every 4 minutes for 20 minutes: 25-30 wallballs (20/14lb) 3-5 ring MU *Scale to 5-10 ring/bar… Read more »
Crossfit A) For quality accumulate: 30 strict toes to bar + 40 kipping pullups + 2 minutes ring support hold *Split up into big or small sets as desired *16 minute cap B) For time: Run 400m Then 5 rounds:… Read more »
Crossfit Partner WOD: 80 cal bike erg60 wallballs40 power snatches (95/65lb)20 burpee box jumps10 ring MU or ring pullups20 burpee box jumps40 power snatches60 wallballs80 cal bike erg *Partners split up reps as desired. One person works at a time… Read more »
Crossfit A) Overhead squats: 4×5 reps. Start @ a moderate weight and increase as form allows. Superset with 5-8 double kb snatches. *Scale to 5/side single arm kb snatches B) 5×2 minutes on 1 min off: 10 db devils press… Read more »
Crossfit A) 4 rounds: Row 500m-Run 400 Rest 3 minutesThen 7-10 minute rest B) For time: 40 db deadlifts-30 db hang power cleans-20 db front rack lunges-10 db thrusters (35/25lb) *9 minute cap Rx-Plus 50/35lb dbs Metcon Class A) 10… Read more »
Crossfit A) Front squat: 4×5 *Start at a moderate weight and increase each set. Go 5-10 lbs heavier than last week*Superset with core movement/hold of choice B) 10 minute AMRAP: 3 bar MU (sub CTB)-6 hand release pushups–9 American kb… Read more »
Crossfit A) 1 power clean + 1 hang power clean. Go every 75 seconds for 10 rounds. B) 7 minute AMRAP: 7 squat cleans (95/65lb)-7 toes to bar. Rest 2 minutes. 5 minute AMRAP: max burpees over bar Metcon Class… Read more »
Crossfit A) For quality accumulate 30 strict pullups + 40 kipping toes to bar + 3 minutes in a handstand *Split up into big or small sets as desired *16 minute cap B) 25-20-15-10-5 bike erg cals-deadlift (155/105lb)-box jump*20 minute… Read more »
Crossfit Partner WOD: I-go you-go style for 3 rounds each: 15 db squats (50/35lb) or (35/25lb)-15 box jump overs Then I-go-you-go style for 3 rounds each: 15/12 cal bike erg-10 db devils press Then I-go-you-go style 3 rounds each: 100… Read more »
A) 1. Front squat: 4×5 reps
Start at a moderate weight and increase weight each set.
Go heavier than last week
2. Superset with 5-10 reps of gymnastics weakness of choice.
B) 10 min alternating EMOM
1) max db clean and jerks (35/25lb)*
2) 40-50 double unders
*These must be a db clean and push jerk, with dbs touching the ground on the outside of the feet and no double db snatches.
B) 50/35lb + 50 double unders