crossfit
blog
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 […]
Monday Warm up – EA warm A) Back Sqaut 4×6 @60% Metcon – 4 rounds for time 15 Burpees 15 air Squats 15 Push ups Tuesday Buy in – 3 Sets1:00 Row OR Cardio (moderate)15 Russian KB Swing (Moderate)15 Banded Air Squat10 Single Arm Press (Light-Moderate) (each side)-Then-Warm Up to Kettlebell weights Metcon – 4 […]
Monday Warm up-EA warm up A) Bench press – 6 x 3 @ 60-80% Metcon —10 rounds7 Dumbbell Bench (2×50/35)7 Toes to Bar Tuesday Buy in – 2 Rounds 1:00 Air Bike10 Box Jump w/Step Down (24/20)10 Inchworm w/Push Up5 Burpee A) Back Squat 5×3 @65/70/75/80/85% Metcon – 2 Sets (1 set every 10 minutes)12/10 […]
