crossfit

Monday Strength: EMOM 12 min 1- 1 Front Squat 2- 2 Front Squats 3- 3 Front Squats 4- 4 Front Squats ***use 80% of last week's 1RM   Workout: AMRAP 9 mins 30 Double Unders 1 Hang Squat Clean (135/95) 30 Double Unders 2 Hang Squat Cleans 30 Double … [Read more...] about Week of 2/10

Monday Strength: Overhead Squat 5-5-5-5-5   Workout: Every 5min x 4 7 Power Snatches (115/85) 15/12 Cal. Bike 7 OH Squats 20x 10m shuttle run *note= there should be about 1min of rest each round   Tuesday Strength: Power Clean and … [Read more...] about Week of 2/3

Monday Strength: Front Squat 5-5-5-5-5   Workout: AMRAP 12 mins 15 Power Snatch (75/55) 10 T2B 15 Thrusters 10 T2B *Goal= 6+ Rounds   Tuesday Accessory Strength: 3x 10/10 Alternating Seated DB Strict Press 8 Barbell Bent Over … [Read more...] about Week of 1/27

Monday Benchmark Workouts at 0:00... "Jackie" 1000m row 50 Thrusters (45/35) 30 Pull Ups ...at 10:00 "Diane" 21-15-9 Deadlifts (225/155) HSPU *Time Cap= 20mins   Tuesday Workout: "Heavy Grace" 30 Clean and Jerk (205/145) *Goal= Sub … [Read more...] about Week of 1/20/20

Monday Strength: Back Squat (5-5-3) warm up sets 5 @ 75% 3 @ 85% 1+ @ 95%   Workout: 8x 1 min intervals 10- 10m shuttle runs max push ups in remaining time *1 min rest between intervals   Tuesday Workout: AMRAP 20min 100 Double … [Read more...] about Week of 1/13

Monday Strength: Back Squat 5 @ 50% (warm-up) 5 @ 60% (warm-up) 3 @ 70% 3 @ 80% 3+ @ 90% --- Workout: AMRAP 12mins 3-6-9-12... DB Hang squat Clean (40s/25s) Cal. Bike   Tuesday Workout: "Filthy 50 +" 50 Box Jumps (24/20) 50 Jumping Pull … [Read more...] about Week of 1/6

Monday Strength Back Squat 5 @ 65% 5 @ 75% 5+ @ 85%   Workout: EMOM 15mins 5 Hang Power Clean 6 Front Rack Walking Lunges 7 Shoulder to Overhead *note- workout starts at 95/65 and increase as you go, if you can   Tuesday Workout: For … [Read more...] about Week of 12/30

Monday Strength: 1 Hang Snatch + 2 OHS * 15 mins to find heavy single   Workout: 5 Rounds For Time 20/15 Cal Row. 10 Thrusters (115/85) *goal= sub 14mins   Tuesday 12 Days for Christmas: 1 Cluster (185/125) 2 Muscle Ups 3 Box Jumps (30/24) 4 … [Read more...] about Week of 12/23