crossfit
blog
Monday – Closed Happy Thanksgiving!! Tuesday Buy In- EA Warm Up METCON – 6 Rounds 13/10 Cal row 50ft Single DB Lunge (35/50) 20 Russian Twists 50 ft Heavy Farmer carry (L•+R) Wednesday Buy in – 3 Sets50 Single Under10 Single Arm Bench Press (each arm, moderate)5 Box Jump w/Step Down3-5 Deadlifts (building in weight) […]
Monday EA warm up A) 4 sets – 2 Tempo Front Squat + 2 Front Squat @70-70+% 1RM Front Squat*Rest as needed between sets.**Tempo is 32X0 (3 Seconds down, 2 seconds in the bottom, explode up, no pause before next rep). Metcon – 20 min AMRAP 500m Row 500m Ski Tuesday – Closed Wednesday Buy […]
Monday Buy in – EA Warm up A)5 Sets6 Deadlift @8/10 RPE*No mixed or hook grip Metcon- 18-12-6 Bike Calories50ft Kettlebell Front Rack Lunge (2×53/35) Tuesday Buy in – 2 Sets:30 Cardio (Easy)15 Banded Good Morning2 Sets:30 Cardio (Moderate)50ft Farmer Carry (Moderate) Metcon – 2 Sets3 Rounds10 Power Cleans (135/95)100ft Dumbbell Farmers Carry (2×60/40)-rest 3 […]
Monday – Closed Tuesday Buy In – 2:00 Jog-Into-2-3 Sets10 Banded Lat Pull Down10 Banded Chest Press10 Banded Air Squat Metcon – 3 Sets:800m Run (with vest)-rest 2:00 b/t sets- 3 Sets (with vest):20 Pull Ups40 Push Ups60 Air Squats-rest 3:00 b/t sets- Wednesday Buy in- 2 Rounds 1:00 Row OR Ski (easy-moderate):20 Side Plank […]
Monday Buy in – EA Warm up A) 5 Sets (1 set every minute on the minute)7 Deadlift @6.5-7/10 RPE-Directly into-4 Sets (1 set every minute on the minute)5 Deadlift @7.5-8/10 RPE B) 5 Sets1 Front Squat (as heavy as possible) take 4-5 sets to warm up then 5 heavy singles full rest between sets […]
Monday Closed Tuesday Buy in – EA Warm up A) 2 sets- 2x 1 Snatch Pull + 1 Snatch @70-73% 1 RM Snatch3 sets – 2x 1 Snatch Pull + 1 Snatch @75-80% 1 RM Snatch B) 5 Sets3 Back Squat @76-81% 1RM Back Squat*Rest as needed between sets C) 5 Sets3 Front Squat @81-86% […]
