crossfit
blog
Deload Week!! Monday Buy in – 3 Rounds 5 Lateral Box Steps ups (each side) / 10 Bootstrap Squats / 5 Tempo Empty Bar Backsquats @3121 A) Tempo Back squats 3×8 @3020 nothing over 50% Metcon – 10 Min AMRAP 40 Double Unders 20 KBS 53/35 10 Ring Rows Tuesday Buy in – 2 Rounds […]
Monday Warm Up – 3 Rounds 6 Double DB Deadlifts + 6 Double DB Hang Power Snatch + 6 DB OH Lunge (3 each leg) 30 sec Supinated Hang / 30 sec Plank / 30 sec Mountain Climbers A) Bodybuilding Superset 3 Rounds10 Chin Ups12 Standing KB Crush Grip French Press12 Standing KB Crush Grip […]
Monday Buy in – EA warm up Metcon – 15 Sit ups 10 DB Squat Snatch (50/35) 5 Wall Walks Rest 1:1 x 6 Rounds A) 3 Sets12 Double Dumbbell Lateral Step Ups (6/leg)10 Supinated Grip Barbell Row w/ a Pause at the top of each rep Tuesday Buy in – 3 Rounds 1:00 Row […]
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 […]
