07.01.19 MONDAY

07.01.19 MONDAY

CrossFit STRENGTH/SKILL Barbell Glute Bridge (4 x 6-8) BENCHMARK METCON “Timebomb” (AMRAP – Reps) In 12:00:50 Wallballs (20, 14)40 Burpees over the Bar30 Deadlifts (255, 165)Remaining time AMRAP:  Wallballs Rx+: (315,...
06.28.19 FRIDAY

06.28.19 FRIDAY

CrossFit STRENGTH/SKILL Bench Press (5-4-3-2-1+) METCON EMOM 20:Minute 1: 15 Hollow RocksMinute 2: 12 Ring RowsMinute 3: 10 Box Jumps w. step down (24, 20)Minute 4: 100 Ft. Bear...
06.27.19 THURSDAY

06.27.19 THURSDAY

CrossFit STRENGTH/SKILL 1) Back Squat (Rep Scheme below) 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. 2a) Power Snatch: 3 x 32b) T2B: 3 x 3-5. 2c) Wallballs: 2 x 10.  BENCHMARK METCON”Nor’easter” AMRAP 15:5 Power Snatches (115, 75)10 T2B15 Wallballs (20, 14)...
06.26.19 WEDNESDAY

06.26.19 WEDNESDAY

CrossFit STRENGTH/SKILL Skill Work Set-up + Review Options: Ideas:Light Oly WorkGymnastics Static HoldsGymnastics MovementsCyclical Work ie. row, run, bikeDouble UndersBody Composition Work BENCHMARK METCON GOAT WOD (AMRAP – Reps) EMOM 20:ODD MINUTES: GOAT #1 x...