crossfit
blog
Monday CrossFit Open 19.3 redo or 1st try or Buy in – EA Warm up (3×45 sec supinated bar hang) A) Back squat 5 x 2,3,2,3,2 Depending on how your legs feel Undulate % between 65-75% or 75-85% Metcon – 2 rounds for time 21-15-9 Alternating Pistols Wall Balls V-Snaps Tuesday Buy in – 2 […]
Monday 19.2 redo or Buy in – 3 rounds – 10 Russian KBS / 5 KB Hang Snatch + 50 ft OH carry each hand / 5 Goblet Squat @44×1 / 25ft Later Lunges A) Dual KB Z-press 4×12 light weight B1) Ring Row 4×12 B2) External Rotation (shoulder) 4×8/arm Metcon – 6min AMRAP 3,6,9,12…. […]
Monday 19.1 redo or Buy in – EA warm up A) Push Press 4×4 @60-69% B) Front Squat 4×4 @70-80% C) Incline Bench 4×3 @70-80% Metcon – 2 rounds 1 min Max T2B 1 min Max Pull ups 1 min Max HSPU 1 min Max Double Unders 30 sec rest Tuesday Buy in – 2 […]
Monday Warm up – Pizza Tag Buy in – EA warm up Partner WOD – 25 min AMRAP One Person Working at a time 100 Walking Lunges 75 Jumping Jacks 50 Air Squats 25 Pull Ups 50 Push Ups 75 Sit Ups 100 Air Squats Tuesday Buy in – 2 Rounds – 30-50 Double Unders […]
Buy in – Tabata Row or Bike – rest 3 min – then repeat on opposite Erg A) Snatch – 5 x 1 – Hit heavy in 5 sets B) Strict Press – 5 x 1 – Hit heavy in 5 sets C) High Box Jump – 5 x 1 – Hit high within 5 […]
Buy in – 2 Rounds – 20 walking lunges / 10 V snaps / 10 DB Biscep curls / 9 arch hollows every 3rd rep is a lever pull Mobility- BB lat smash A) Front Squat – 5×5 to a moderate weight Metcon – Brutes “Cliff Hanger” 7x BMU DB Farmer Carry x 100ft 21 […]
