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Monday P1 Strength Double KB Dead-stop Deadlift Every 3:00 for 18:00 5 Reps 4 Reps 3 Reps 2 Reps 1 Rep 1 Rep *Build in weight to heavy single for the day :40sec Sandbag Bear Hug Hold 10 Hollow Rocks --- Strength Dead-Stop Deadlift Every 3:00 for … [Read more...] about week of 9/26
Monday P1 Strength Take 12:00 to Establish a 5RM Double KB Squat *after each set: 15 Weighted Hip Extensions 30 Slamball Russian Twists --- Strength Take 12:00 to Establish a 5RM Back Squat --- AMRAP 16 18 Bar Facing Burpees 11 Hang Power Cleans 155/105# 18 … [Read more...] about week of 9/19
Monday P1 Strength DB Snatch 10:00 EMOM min 1: 3 DB Power Snatch (each arm) min 2: 2 Hang Power Snatch + 2 Front Rack Squats (each arm) --- Strength Snatch 10:00 EMOM min 1: 3 Power Snatch min 2: 2 Hang Squat Snatch + 2 Overhead Squats Load: 70-75% of Power Snatch … [Read more...] about week of 9/12
Monday P1 Strength 12:00 EMOM min 1: 8 DB Bench Press +:15 Side Plank (right side) min 2: 8 Bent Over DB Rows (each arm) + :15 Side Plank (left side) --- Strength 12:00 EMOM min 1: 3 Bench Press min 2: 8 Bent Over Barbell Rows Bench Press, starting @ 80% of 5RM and … [Read more...] about week of 9/5
Monday P1 Strength DB Strict Press Every 2:00 for 12:00 3 Reps, increasing to 3RM for the day 10 Banded Curls :20 Weighted Hollow Hold --- Strength (20 min Clock Time) Strict Press Every 2:00 for 12:00 3 Reps, starting @ 70% and increase to 3RM for the day --- 3 Sets 3:00 … [Read more...] about week of 8/29
Monday Strength (20 min Clock Time) Part A: 5 min AMRAP 1:00 Dead-Hang (Accumulated) Max Strict Pull-Ups in Remaining Time R: 5:00 *Set-up Bench Press Part B in 10 min Establish a 5RM Bench Press --- 3:00 AMRAP, 1:00 Rest, 4 Sets 15 Toe to … [Read more...] about week of 8/22
Monday Gymnastics Primer 3 Sets 10sec Top Support Hold 10sec Bottom of Dip Hold 2 Big Kip Swings + Kip to Hips on Rings or Pull Up Bar or Full Ring Muscle-Ups --- 20:00 AMRAP 12 Burpee Box Jump Over 24/20" 8/6 Ring Muscle-up 6 Power Cleans … [Read more...] about week of 8/15
TESTING WEEK!!! Monday “The CrossFit Total” 1RM Back Squat 1RM Strict Press 1RM Deadlift *Score is Total Load --- P1 Option Back Squat 5 Reps @ 80% Every 2:00 for 10:00 Strict Press 5 Reps @ 80% Every 2:00 for 10:00 Deadlift 5 Reps @ 80% Every 2:00 for … [Read more...] about week of 8/8
