05.24.19 FRIDAY

05.24.19 FRIDAY

CrossFit STRENGTH/SKILL Push Press + Push Jerk + Split Jerk  (8 x 1 + 1 + 1.) METCON 3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:1a) Barbell Rows1b) Barbell SDHP1c) Barbell Curls1d) Barbell Strict Press1e) Abmat...
05.23.19 THURSDAY

05.23.19 THURSDAY

CrossFit STRENGTH/SKILL Box Front Squat (10 x 2 @50-60% of Front Squat, every 60s.) BENCHMARK METCON “Fool in the Rain” For time:30-20-10Wallballs (20, 14)21-15-9Deadlifts (225, 155) Rx+:(275, 185) (30, 20#...
05.22.19 WEDNESDAY

05.22.19 WEDNESDAY

CrossFit METCON EMOM 25:Minute 1: 40s Max Reps Hollow RocksMinute 2: 40s Max Calorie RowMinute 3: 40s Max Double UndersMinute 4: 40s Max Calories Bike/RowMinute 5:...
05.21.19 TUESDAY

05.21.19 TUESDAY

CrossFit STRENGTH/SKILL 1a: Push-ups (3 x Submax.) 1b: Strict Chin-Ups (3 x Submax.) METCON AMRAP 12:12 Burpees9 Single Arm DB Hang Power Snatch each arm (50, 35)6 Single Arm DB Push Press each arm (50,...
05.20.19 MONDAY

05.20.19 MONDAY

CrossFit STRENGTH/SKILL 1: Wide Stance Box Squats (Ultra Wide Stance, High Box: 6 x 4) 2) Glute Hip Thrust: 3/5 x 6-8.3) DB 1 1/4 Split Squats: 1/3 x 8 ea.4) Serratus Crunch: 4 x...