05.18.18 FRIDAY

05.18.18 FRIDAY

CrossFit STRENGTH/SKILL 1) Close Grip Bench Press (For Speed: 5 x 5 @50%, every 60s.) 2) Pull-ups (Volume Accumulation) 3a) 1-Arm KB Row w. rotation: 3 x 10 ea. 3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. 4) RKC Plank: 4 x 15-20s. Question of the Day...
05.17.18 THURSDAY

05.17.18 THURSDAY

CrossFit & BootCamp STRENGTH/SKILL 1: Wide Stance Box Squats (8 x 3 @60% of last Monday 3RM, every 60s.) 2a) Power Snatch: 3 x 3, touch n go preparing for metcon. 2b) T2B: 3 x 3-5. 2c) Wallballs: 2 x 10. BENCHMARK METCON “Nor’easter” AMRAP 15: 5 Power...
05.16.18 WEDNESDAY

05.16.18 WEDNESDAY

CrossFit SKILL REVIEW Gymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 10 Alternating Pistols METCON 25 Minutes of: 1a) Heavy Sledpush or Sledpull Powerwalk x 50 yards. Rest 60s. 1b) Single Arm Farmer Carry x 50 yards each. Rest 60s 1c)...
05.15.18 TUESDAY

05.15.18 TUESDAY

CrossFit STRENGTH/SKILL 1a: Strict Pull-up + Negative (4 x 5) 1b: Dips (Bar Dips: 4 x 8-10) 2: Metcon Warm-up: 2-3 Sets of: 5 OHS 5 KBS 5 Lateral Burpees METCON For time: 30-20-10 Overhead Squats (95, 65) Lateral Burpees over the bar KBS (53, 35) Calories on the Rower...
05.14.18 MONDAY

05.14.18 MONDAY

CROSSFIT STRENGTH/SKILL 1: Deadlift (Touch N Go: 5 x 5, up to a heavy set.) 2: Metcon Prep: 2-3 Rounds of: 5 DB Power Cleans 5 DB Thrusters Building to Metcon weight. BENCHMARK METCON “Freshmen” For time: 45 DB Power Cleans (50, 35) 45 DB Thrusters (50,...