01.22.20 WEDNESDAY

01.22.20 WEDNESDAY

CrossFit METCON With a running clock with a partner:0:00 – 8:0010 Alt. DB Snatches (50, 35)10 Air Squats10/8 Calorie Bike With a running clock with a partner:10:00 – 20:00Farmer Carry Relay x 100 Ft. Intervals – AHAP22:00 – 30:00Recovery – easy bike, row, or Sledpull...
01.21.20 TUESDAY

01.21.20 TUESDAY

CrossFit GYMNASTICS EMOM 12:Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-up or 10 DB Push Press – neutral gripMinute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees inMinute 3: 2 Legless Rope Climbs  or 7 Strict Pull-ups  or...

01.20.20 MONDAY

CrossFit STRENGTH/SKILL Front Squat (Build to a heavy 3) METCON AMRAP 6:KB Thrusters (53,...
01.18.20 SATURDAY

01.18.20 SATURDAY

CrossFit METCON AMRAP 12 in teams of 2:24 Calorie Row100 Double Unders24 Wall balls (20, 14) Rest 2:00 AMRAP 12:24 Hang Power Cleans (135, 95)100 Double Unders24 Calorie Row*One person works. Split as desired. Rx+:(Done Individually) (30,...

01.17.20 FRIDAY

CrossFit STRENGTH/SKILL 1a: Bench Press (5 x 5) 1b: 1-Arm KB Row (5 x 10 ea) METCON 4 Rounds of:20 DB Hang Power Snatch (50, 35) (10 each)15 Barbell Rows (95, 65)10 Strict Chin-upsRest 2:00 Rx+:(115, 75) (20 Barbell Hang Power Snatch – same weight as...
01.16.20 THURSDAY

01.16.20 THURSDAY

CrossFit STRENGTH/SKILL Back Squat (Build to a heavy 5) BENCHMARK METCON “Crazy Train” AMRAP 5:1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135,...