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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 […]
Tuesday Buy in – EA Warm Up A) Back Squat x3 – 10 min EMOM up to 8/10RPE Metcon – 10 sets16/13 Calorie Row8 Lateral Burpee Over Rower-rest 1 minute b/t sets- Wednesday Buy in – 3 Rounds 50 Skips 10 Dumbbell Single Arm Step Ups (5 each side) (light/moderate)5 Strict Pull Ups:30 Side Plank […]
Monday Buy In: Mobility soup and move specific warm-up 12 Days of Christmas: 1 Power Clean (95/65) 2 Ring Dips 3 Burpees 4 Pullups 5 T2B 6 Push-ups 7 Jump Squats 8 Scissor Squats / Split Squats 9 Box Jumps 10 Wall Ball 11 KB Swing (55/32) 12 Thrusters (95/65) Tuesday Buy in – 2 Rounds 1 min Skip / 10 Empty Bar Front Squats / 1 […]
Monday Buy in – EA Warm up A) Back Squat – Build to a heavy single in 6-7 sets B) Back Squat x20 at 55-60% Metcon – 3 rounds10 Front Squats (115/80)8 Toes to Bar8 Bar Facing Burpees-rest 2 minutes-For Time:24 Bar Facing Burpees24 Toes to Bar30 Front Squats (115/80) Tuesday Buy in – 2 […]
