04.12.18 THURSDAY

04.12.18 THURSDAY

CrossFit STRENGTH/SKILL 1: Front Squat (For Speed: 3 x 3 @80%, every 60s) 2: Sumo Deadlift (Ultra Wide: 3 x 3 @80%, every 60s.) 3: 1 Round of: 8 Touch n go deadlifts with metcon weight 8 Lateral Burpees 10s Max Effort Row/Bike BENCHMARK METCON “Batwings”...
04.11.18 WEDNESDAY

04.11.18 WEDNESDAY

CrossFit STRENGTH/SKILL Olympic Lifting Skill Work: Squat Snatch METCON Every 3:00 x 7 Sets: Row x 60s for Distance Unilateral Carry x 60s BootCamp METCON With a partner complete each exercise starting at 2 reps and increase by 2 reps each round for 14 mins: S20H...
04.10.18 TUESDAY

04.10.18 TUESDAY

CrossFit STRENGTH/SKILL 1a) Weighted Close Grip Chin-up: 5 x 3-4. 1b) Weighted Bar Dips: 5 x 4-5. METCON 4 Rounds of: 100 Single Unders 30 Walking Lunges (BW) 20 Renegade Rows (total reps) 10 DB Push Press BootCamp METCON 2 Rounds for Time: 200m Run 12 Burpees 10 DB...
04.09.18 MONDAY

04.09.18 MONDAY

CrossFit STRENGTH/SKILL 1: Zercher Box Squat (1RM) 2: Bear Complex: Take 10 Minutes and warm-up performing singles + 3 lateral burpees after each set to get heart-rate up. BENCHMARK METCON Bear Grylls (AMRAP – Reps) In 7:00 400 Meter Run Remaining time: Max Bear...
04.07.18 SATURDAY

04.07.18 SATURDAY

CrossFit METCON In teams of 4: EMOM 24: Minute 1: Max Walballs (20, 14) Minute 2: Max Shuttle Runs (50 meter intervals) Minute 3: Max KBS (53, 35) Minute 4: Max Burpee Pull-ups *All 4 athletes working. When the 60s is up they will rotate stations. Score = total reps...
04.06.18 FRIDAY

04.06.18 FRIDAY

CrossFit STRENGTH/SKILL 1: Bench Press (For Speed: 9 x 3 @50%, every 60s.) 2: Metcon Warm-up/Prep x 2-3 rounds of: 1a) Hang Power Clean + Push Press x 3 + 2. Rest 30s. 1b) Overhead Squat x 3. Rest 30s. 1c) T2B x 5. Rest 30s. BENCHMARK METCON “Johnny Cash”...