crossfit
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Monday Buy in – 2 Rounds 1:00 Row OR Cardio (moderate):30 Plank5 Scap Push Up10 Kip to Swing on Rings15 Banded Good Morning (heavy band)5 Wall Ball (light)25ft Sled Push (empty Sled) Metcon- 10 Rounds10 Hand Release Push Ups10 Dumbbell Snatches (50/35)100ft Sled Push (moderate)10 Toes to ring (OR 10 V Ups)10 Wall Balls (20/14)100ft […]
Monday Buy in – 2 Rounds 20 Goblet Squats / 10 Push up into 2 should taps / 10 Ring Rows / 20 Banded Pull Aparts / 10 Light External Rotations (standing) A) 3 Front Squat @ RPE72 Front Squat @ RPE7.51 Front Squat @RPE81 Front Squat @RPE 8.5 B) 10 Dumbbell Bench Press @ […]
Monday Closed Tuesday Buy in – 2 Sets1:00 Row OR Ski (moderate)50 Single Unders10 Hanging Scap Retraction5 Ring Rows 5 Abmat Sit Up A) 3 Bench Press @ 6/10 RPE2 Bench Press @ 7/10 RPE1 Bench Press @ 7.5/10 RPE1 Bench Press @ 8/10 RPE1 Bench Press @ 8.5/10 RPE1 Bench Press @ 9/10 RPE1 […]
Monday Buy in – 1 round Thursday Buy in – EA Warm up A) 1 Back Squat @ 6/10 RPE1 Back Squat @ 6.5/10 RPE1 Back Squat @ 7/10 RPE1 Back Squat @ 7.5/10 RPE1 Back Squat @ 8/10 RPE1 Back Squat @ 8.5/10 RPE1 Back Squat @ 9/10 RPE1 Back Squat @ 9+/10 RPE […]
Monday Buy in – EA Warm up A) 5 Bench Press @ 6/10 RPE3 Bench Press @ 7/10 RPE1 Bench Press @ 8/10 RPE5 Bench Press @ 7/10 RPE3 Bench Press @ 8/10 RPE1 Bench Press @ 9/10 RPE1 Bench Press @ 9+/10 RPE1 Bench Press @ 9+/10 RPE 9+/10 RPE = A challenging rep, […]
Monday – closed Tuesday Buy in – 2 Rounds 50 Jumping Jacks / 5 Zombie Squats / 5 Pause Front Squats / 5 1 1/4 Front Squats / 5 Tempo Banded Pull Ups / 5 per arm Single Arm DB Thrusters A) 5 Front Squat @ 6/10 RPE4 Front Squat @ 7/10 RPE3 Front Squat […]
