crossfit
blog
Monday Buy in – 2 rounds 1:00 Row (moderate)10 Single Arm Dumbbell High Pull (each arm) (light/moderate)5 Hang Squat Cleans (empty bar)10 Hanging Scap Retraction5 Strict Pull Ups A) 2 sets9-6-3Hang Squat Clean (135/95)6-3-1Strict Chest to Bar Pull Upsrest 1:1 b/t sets- B) 5 Bench Press @ 6/10 RPE4 Bench Press @ 7/10 RPE3 Bench […]
Monday EA warm up 3 Front Squat + 3 Back Squat @ 7/10 RPE3 Front Squat + 3 Back Squat @ 7.5/10 RPE2 Front Squat + 2 Back Squat @ 8/10 RPE2 Front Squat + 2 Back Squat@ 8.5/10 RPE1 Front Squat + 1 Back Squat @ 9/10 RPE 3 sets:15 Double Dumbbell Snatch (2×50/35)15 […]
Monday Buy in – EA warm up A)3 Front Squat @ 6/10 RPE3 Front Squat @ 6.5/10 RPE2 Front Squat @ 7.5/10 RPE1 Front Squat @ 8/10 RPE1 Front Squat @ 8.5/10 RPE1 Front Squat @ 9/10 RPE1 Front Squat @ 9.5/10 RPE1 Front Squat @ 10/10 RPE B) 5 Strict Press @ 6/10 RPE5 […]
Monday Buy in – EA Warm uo A)5 Strict Barbell Press @ 6/10 RPE3 Strict Barbell Press @ 7/10 RPE1 Strict Barbell Press @ 7.5/10 RPE1 Strict Barbell Press @ 8/10 RPE1 Strict Barbell Press @ 8.5/10 RPE1 Strict Barbell Press @ 9/10 RPE1 Strict Barbell Press @ 10/10 RPE Metcon- Murph Prep MondayAMRAP 7 […]
Monday Buy in – 2 Rounds 1:00 Row (easy to moderate)25 Single Under10 PVC Pass Through10 Single Arm High Pull (each side) (light to moderate)10 Single Arm Press (each side) (light to moderate)10 Inchworm w/Push Up Metcon – 6 sets35 Double UndersOdd sets: 10 Clean and Jerks (75/55)Even Sets: 10 Power Snatches (75/55)10 Bar Facing […]
Monday – Open Gym Tuesday Buy in – 3 Rounds1:00 Row (moderate)15 Single Unders15 Double Unders Metcon – 5 Rounds 250m Row 25 Double Unders 25 Single Unders Rx+ skips unbroken A) Back Squat – 4×3 @ 70-75% B) Seated Good morning 3×5 light-moderate Wednesday Buy in – 2 Rounds1:00 Air Bike (easy to moderate)10 […]
