crossfit
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Monday Buy in – 2 rounds Parking lot run / 10 SLRDL to High Knee Drive / 10 Front to Back Hurdle Steps each leg / 20 Cyclist Squats Mobility – Banded Super Front Rack A) Front Squat 5 x 4 @ 40-50% Metcon – 15 Min AMRAP Parking Lot Run 3 Rounds 5 Strict […]
Buy in – 2 Rounds 300m Row/Ski 20 Crossed Side to Side 10 Slow Prisoner Squats 30 sec per side Wide Hip Opener A) Back Squat 4 x 5 @ 40-50% *slow eccentric fast turn around Metcon – For time 750 m Row or Ski 30 Sit-ups 500 m Row or Ski 40 Sit-ups 250 […]
Warm-up- 2 Rounds 10 Pass Throughs 10 Muscle Snatch (From Hip) 10 Power Snatch (above the knee) 10 Cossack Squats 20 Sec hang from Pull up bar A) 3 Position Power Snatch – 4 sets at 40-50% B) Strict Pull-up 3 x 3-5 reps Metcon – 21 – 15 – 9 Thrusters 85/55 Burpees
Buy in – 2 Rounds 50 Skips / 10 Inch Worms / 15 Face Pulls (one band) / 10 Deadbug A) Deadlift – 5 x 6 @ 40-50% Metcon – 4 Rounds For Time 10 Pike HSPU 20 Alternating DB Snatch 30 Air Squats 40 Double Unders (80 singles)
Buy in – 2 Rounds Run 1 Parking Lot Lap 10 KBS 5 /arm KB Push Press + 30 sec OH hold 10 V-Snaps A) Strict Press – 4 x 6 @ 40-50% Metcon – 12 min AMRAP 250 m Row/Ski 20 Step-ups :30 Elbow Plank Buy out – CLEAN!!
Last day before we are back in the gym and MOST people have returned the gear they borrowed so today we will be all body weight!! See you guys soon!! Buy in – 2 Rounds 15 No Jump Burpees 15 Squat Jumps 15 Push Ups Metcon #1 – 12 Min AMRAP 200m Run 15 Sit […]
