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Monday Buy in – 2 rounds 2 min row / 5 Strict Pull ups / 5 per leg Box pistol progression / 10 Hip Flow with stretch / 5 Pause Back Squats Mobility – Banded Hip and Ankle A) Back Squat – Build to a heavy 4 Metcon – For time 1000m Row into 4 […]
Monday Buy in – 10 min Erg (easy to moderate) Then 5 movements from EA Warm Up A) DB Strict Press Build to a heavy 10 in 5-6 sets B) DB Bulgarian Split squat 4×10/leg Metcon – 15 Min AMRAP 20 Alt DB Snatch (50/35) 20 SA OH Reverse Lunges (10/arm) 1 min High Plank […]
Please keep an eye on Zenplanner as there might be a couple canceled sessions on Friday Monday Buy in – 2 Rounds 1 min Cardio of your choice / 25 Single Unders / 10 Inchworms w/push up / 15 KB Swings then 2 rounds 2 Devil Press / 20 Double Unders Metcon – 3 sets […]
Monday Buy in – 3 Sets1:00 Row (moderate)6 Single Arm KB Thruster (each side) (Light-Moderate)4 Jumping Air Squats Metcon – 500m Row50 Air Squats-rest 1:00-500m Row50 Wall Balls (20/14) (10’/9’)-rest 2:00-500m Row50 Wall Balls (20/14) (11’/10’)-rest 3:00- 5 sets:250m Row-rest 0:30 b/t sets- A) 3 Sets10 Double Dumbbell Walking Lunge + Double Bicep Curl & […]
Monday Buy in – 3 Sets12 Double KB Walking Lunges (One KB in Front Rack, One KB Overhead) (6/each leg)20 Alternating Single Arm KB Swing10 Seated Straddle-Legged DB press A) Back Squat 5×6 @ 2×70, 2×75, 1×75+ B) Good Morning 4×8 30 second weighted plank between sets Metcon – 21-15-9 95# Power Cleans Bar Facing […]
Monday Buy in – EA Warm Up CrossFit Total – Build to a 1 Rep Max in each Back Squat Strict Press Deadlift Tuesday Buy in – 3 Rounds 1:00 Ski OR Row14 Alt. Leg V-Up14 Hanging Scap Retractions, 7 Kip to Swing7 Single Arm Dumbbell Deadlift (each side) (light/moderate)7 Single Arm Dumbbell High Pull […]
