07.19.19 FRIDAY

07.19.19 FRIDAY

CrossFit STRENGTH/SKILL “6-12-25 Protocol”3-4 Rounds of:6 Close Grip Bench Press (challenging weight)12 Rollback Triceps Extensions25 Banded Triceps Pushdowns BENCHMARK METCON “Sled Death Carry” Max Distance in 18:00 with a partner:Asymmetrical...
07.18.19 THURSDAY

07.18.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Banded Sumo Deadlift (7 x 3 @55%, every 60s.) 2: Kneeling Jump + Box Jump: 6 x 3 (1 rep of each = 1 rep). BENCHMARK METCON “Kiss the Sky” 3 RFT:12 Burpees12 DB Front Squat (50, 35)Rest 6:00 +...
07.17.19 WEDNESDAY

07.17.19 WEDNESDAY

CrossFit GYMNASTICS: EMOM 8:ODD Minutes: 10-15 seconds L-Sit HoldEVEN Minutes: 15-20 seconds Handstand Hold METCON AMRAP 20:10 KBS (53, 35)10 T2B400 Meter...
07.16.19 TUESDAY

07.16.19 TUESDAY

CrossFit STRENGTH/SKILL 1: Shoulder Press (Against Bands: 5 x 3) 2: Chest Supported DB Rows: 4 x 12 METCON 4 Rounds of 40s on/20s off:1a) Wall Balls (20, 14)1b) Hand Release Push-ups1c) Barbell SDHP (75, 55)1d) KB Windmills (53,...
07.13.19 SATURDAY

07.13.19 SATURDAY

CrossFit METCON In teams of 3:AMRAP 30:Buy-in:3 Mile Run,Remaining time AMRAP:30 Barbell Rows (135, 95)30 Wall Balls (20, 14)30 Pull-ups30 Box Jumps w. step down (24,...
07.12.19 FRIDAY

07.12.19 FRIDAY

CrossFit STRENGTH/SKILL Floor Press (Close Grip: 3RM) METCON AMRAP 4:DB Bench PressRight into:AMRAP 4:Barbell CurlsRight into:AMRAP 4:Russian Twists w. a plate Right into:AMRAP 4:Bradford...