CrossFit


Main – CrossFit

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Warm-up

Empty Bar Work:

1 x 10

Romanian Dead Lift

Dead Lift

Front Squat

Military Press

Snatch Grip Push Press

Core Work:

25 Push-Ups

Ab Complex

WeightLifting

Take 90 second breaks in between each set. Do a set of A-1, wait 90 seconds and do a set of A-2. Wait another 90 seconds and do A-1 again. Continue until you have completed five sets per exercise.

A1: SeeSaw Press (5 x 5)

A2: Renegade Row (5 x 5)

WeightLifting

Take 90 second breaks in between each set. Do a set of B-1, wait 90 seconds and do a set of B-2. Wait another 90 seconds and do B-1 again. Continue until you have completed five sets per exercise.

B1: Back Squat (5 x 5)

B2: Double Arm Swing (5 x 5)

Burner

1: 100 Calorie Row (Time)

CrossFit


Main – CrossFit

View Public Whiteboard

Warm-up

Empty Bar Work:

1 x 10

Romanian Dead Lift

Dead Lift

Front Squat

Military Press

Snatch Grip Push Press

Core Work:

25 Push-Ups

Ab Complex

WeightLifting

Take 90 second breaks in between each set. Do a set of A-1, wait 90 seconds and do a set of A-2. Wait another 90 seconds and do A-1 again. Continue until you have completed five sets per exercise.

A1: Bench Press (5 x 5)

A2: Bent Over Row (5 x 5)

WeightLifting

Two minute break per set

B1: Deadlift (5 x 5)

Burner

1: 100 Double-Unders (Time)

CrossFit


Main – CrossFit

View Public Whiteboard

Warm-up

Empty Bar Work:

1 x 10

Romanian Dead Lift

Dead Lift

Front Squat

Military Press

Snatch Grip Push Press

Core Work:

25 Push-Ups

Ab Complex

WeightLifting

Take 90 second breaks in between each set. Do a set of A-1, wait 90 seconds and do a set of A-2. Wait another 90 seconds and do A-1 again. Continue until you have completed five sets per exercise.

A1: Clean + Press (5 x 5)

Squat Clean + Strict Press

A2: Weighted Pull-ups (5 x 5)

WeightLifting

Take 90 second breaks in between each set. Do a set of B-1, wait 90 seconds and do a set of B-2. Wait another 90 seconds and do B-1 again. Continue until you have completed five sets per exercise.

B1: Front Squat (5 x 5)

B2: Romanian Dead Lifts (RDL) (5 x 5)

Burner

1: 50 Burpees (Time)

CrossFit Barbell Club


Main – CrossFit Barbell Club

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Barbell Conditioning

Snatch

A. EMOMx10: 2 Squat Snatches

B. Work up to a heavy Snatch Grip Push Press

C. work up to a heavy set of 3 Overhead Squats

Metcon (AMRAP – Reps)

5 RFT:

12 Thrusters, 95/65

12 TTB

CFBodyWod


Main – CrossFit BodyWod

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Skill

Hang Clean

Metcon (AMRAP – Rounds)

“Lift and Burn”

Buy in:

75 BW Russian Twist into:

20 Min AMRAP

8 Hang Cleans (65/45)

16 H.R. Push-Ups

24 Double Unders

Mobility

Foam Roller

CrossFit


Main – CrossFit

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Warm-up

Empty Bar x 10

75/65 x 6

115/75 x 6

leg complex x 2 w/ stretches

Weightlifting

2: Front Squat (3 x 3 at 95%)

Day 14 of squat cycle, 25 min time cap

3: Metcon (AMRAP – Reps)

“Hi-C”

AMRAP 15

10 Power Snatch (95/65)

10 Hand Release Push-Ups

10 Toes To Bar

10 Box Jump Overs (24/20)

cool down

On your own run 400 meter at cool down pace

Team Crossfit

Main – CrossFit

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1: Metcon (AMRAP – Reps)

“Ecto Cooler”

Teams of 2

AMRAP 20

30 Thrusters (115/80)

30 Box Jumps (20 in)

30 Kettlebell Swings (55/35)

30 Chest to Bar Pull-Ups

*Split Reps as Needed*

CFBodyWod


Main – CrossFit BodyWod

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1: Metcon (Time)

“Ecto Cooler”

Teams of 2

AMRAP 20

30 SB Thrusters

30 Box Jumps

30 Sandbell Swings

30 pushups

*Split Reps as Needed*

CrossFit

Main – CrossFit

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Warm-up

Empty Bar x 10

75/65 x 6

115/75 x 6

leg complex x 2 w/ stretches

Weightlifting

2: Front Squat (6 x 2 at 80%)

Day 15 of squat cycle, 25 min time cap

3: Metcon (AMRAP – Reps)

15 amrap

30 cal row

15 Deads 225/155

30 box jumps

Mobility

Roll out

CrossFit Barbell Club


Main – CrossFit Barbell Club

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1: Clean and Jerk (5 x 2 )

from the blocks

2: High-Hang Snatch (5 x )

from the blocks

Barbell Conditioning

EMOM x 6: 5 Power Cleans + 5 Lateral Barbell Burpees