crossfit
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Monday Buy in – 2 rounds 1 min row/ski / 10 PVC OHS / 10 Cossack Squats / 10 Box Step ups A) Pause Back Squat + 1 1/4 Back Squat x2 + Back Squat x2 – build to a heavy in 6 sets Metcon- 21-15-9 Burpee Box jump Overs Over Head Squats (95/65) Tuesday […]
Monday Buy in – EA Warm up A) 3 Sets:6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3/leg)5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell) B) Snatch – 5×3 @6-7/10 Metcon – For Time 12 Squat Cleans 24 C2B Pull […]
Deload/Transition Week Monday Buy in – 2 Rounds 1 min Bike / 10 Heal Elevated Squats / 10 Banded Pull Aparts / :30 sec High Plank A) 3 Sets – With 1 DB – 6 Split Snatches RA + LA + 5 Single Arm Front Squat RA + LA @ moderate weight 5 Close Grip […]
Monday Buy in – EA Warm up A)Front Squat – 3-3-2-2-1-1-1 * find a heavy 1 for the day Metcon -8 min AMRAP 20 sit ups 20 Reverse Lunges Tuesday Buy in – 3 Rounds 10 Hang Power Snatch / 10 Overhead Squats / 30 sec Hang / 20 Alternating Vsnaps Mobility – Lat and […]
Monday Warm up – 10 min 100m Jog / 7 Ring Rows / 7 Inch Worm / 4 Push ups / 6 Air Squats “Murph” 1 mile Run 100 Pull ups 200 Push Ups 300 Air Squats 1 mile Run Partition the middle however you see fit! Tuesday If you missed “Murph” you are doing […]
Monday closed Tuesday Buy in – 2 Rounds 200m Jog / 10 Hang Scap Retractions / 10 Arch Hollows / 5 inch Worm w/push ups / 10 Air squats Metcon – 4 Rounds for time 20 Pull ups 30 Push ups 400m Run 50 Air Squats rest 3 minutes Wednesday Buy in – 2 Rounds […]
