crossfit
blog
Monday Buy in – EA Warm Up A) Push Press – Build to a 2RM Metcon – 4RFT 400m Run 15 Bench Press @50-60% Tuesday Buy in – 2 Rounds 1:00 Row (moderate)30 plate hops5 jumping air squats3-5 Wall Push Press Thows to Target (at workout weight and height) A) Back Squat 5×3 @ 72% […]
Monday Buy in – 2 Rounds 30 Plate Hops / 5 Zombie Squats / 5 Pause Front Squats / 5 1 1/4 Front Squat / 10 Cossack Squat w/ Thoracic Rotations A) Back Squat – 5×3 @78% B) Front Squat – 5×3 @83% Metcon – 10 min AMRAP 10 Kettlebell Swings (53/35) 10 Box Jumps […]
Monday Closed Tuesday Buy in – EA Warm Up A) Back Squat 5×3 @75% B) Front Squat 5×3 @80% Metcon – for time Row 200m20 Power Snatches (75/55)Row 200m20 Power Snatches (75/55)Row 200m20 Power Snatches (75/55)Row 200m Wednesday Buy in – 2 Rounds1:00 Ski (easy to moderate)25 Single Under5 Inchworm w/Push Up:20-:30 Wall Facing Handstand […]
Monday Buy in – 3 Rounds 1 min Row / 10 Lateral Box Step Ups Each Side / 10 1 1/4 Medball Squats Mobility – Front rack BB smash A) Back Squat 5×3 @73% B) Front Squat 5×3 @77% Metcon – “Karen” 150 WB for time Tuesday Buy in – 3 Rounds Squat program accessories […]
Monday – Closed Tuesday Buy in – EA Warm up A) Back Squat – 5×3 @70% B) Front Squat – 5×3 @75% *yes these % are lower than last week Metcon – 8 min AMRAP 200m Run 12 DB S2OH (50/35s) Wednesday Buy in – Skipping Challenges Must be unbroken choose your ability Double Unders […]
Monday Buy in – 3 Sets:5 Lateral Box Step Ups (each side)5 Russian Baby Makers5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) A) Back Squat 5×3 @ 75% B) Front Squat 5×3 @ 80% Metcon – 3 sets:50ft shuttle Run (2x25ft)14 Wall Balls (20/14) (11’/10’) (1’ Higher than Usual)6 Dumbbell Squat Snatches (35/25)50ft shuttle Run […]
