12.06.19 FRIDAY

12.06.19 FRIDAY

CrossFit GYMNASTICS Chin-up + Negative (5 x 4 (5s)) – Rx+: Perform 6 work sets METCON 5 RFT:10 Push Press (115, 75)10 KBS (53, 35)10 Box Jump w. step down (24, 20) Rx+:(20 reps per...
12.05.19 THURSDAY

12.05.19 THURSDAY

CrossFit STRENGTH/SKILL Snatch (Heavy 1) BENCHMARK METCON “Open Style” AMRAP 7:3 Power Snatch (95, 65)3 Overhead Squats (95, 65)30 Double Unders Rx+ Metcon #2 – AMRAP 7:21 Power Cleans (95, 65)15 Front Squats (95, 65)9 Bar...
12.04.19 WEDNESDAY

12.04.19 WEDNESDAY

CrossFit METCON For time:400 Meter Run100 DB Renegade Rows (Light) (total reps)800 Meter Run100 Push-ups (or Box Push-ups)1200 Meter Run100 Air Squats1 Mile Run100 Abmat...

12.03.19 TUESDAY

CrossFit STRENGTH/SKILL 1) Bench Press – Build to a heavy 6 2) Rx+: Chest Supported DB Rows: 5 x 10. METCON EMOM 12: Minute 1: 15 Hang Power Cleans (115, 75) Minute 2: 15 Pull-ups Minute 3: 15 Wall balls (20, 14) Minute 4: 15/12 Calorie Row (or 12/9 Calorie...
12.02.19 MONDAY

12.02.19 MONDAY

CrossFit STRENGTH/SKILL 1: Thruster (1RM) BENCHMARK METCON “Jim Beam” For time:9-15-21Thrusters (95, 65)Bar Facing Burpees Rx+ Post “Jim Beam”AMRAP 10:Sledpull Powerwalk x 60 yards @AHAPCrossbody Carry x 60...
11.30.19 SATURDAY

11.30.19 SATURDAY

CrossFit METCON AMRAP 30 in teams of 2:150 Wall balls (20, 14)150 Power Cleans (115, 75)150 Calorie RowRx+:(Calories on...