crossfit
blog
Monday Buy in – 2 rounds 1:00 Row (moderate)10 Single Arm Dumbbell High Pull (each arm) (light/moderate)5 Hang Squat Cleans (empty bar)10 Hanging Scap Retraction5 Strict Pull Ups A) 2 sets9-6-3Hang Squat Clean (135/95)6-3-1Strict Chest to Bar Pull Upsrest 1:1 b/t sets- B) 5 Bench Press @ 6/10 RPE4 Bench Press @ 7/10 RPE3 Bench […]
Monday Buy in – 2 Sets1:00 Row OR Ski (moderate)6 Ring Kip to Swing2-3 Tempo Ring Dip:20 Handstand Hold w/Tempo descent at end of :2010 Banded Good Morning then 2 Sets10 Hand Release Push Up5 Single Arm Bench Press (each side, moderate) A) 5 Dumbbell Bench Press @ 6/10 RPE5 Dumbbell Bench Press @ 7/10 […]
We are starting a new strength block it is going to go over a few months start at a weight we can build on. These 10/10 don’t mean a PR just a heavy for the day.Monday Closed Tuesday Buy in – 2 Sets1:00 Jog10 Kip to Swing3-5 Strict Pull Up15 Banded Good Morning Prep – […]
Monday Buy in – 2 Sets1:00 Row OR Cardio (moderate)10 Lateral Box Step Up (each leg):30 Straight Arm Plank20 Step Back Lunge Mobility – Elevated Pigeon A) Back Squat – 5×3 @ 8/10 RPE Metcon – 15 Min AMRAP 15 Dumbbell Box Step Ups (40/25) (24/20)20 V Ups50ft Dumbbell Walking Lunge (40/25) *You may hold […]
Monday Buy in – 2 Rounds 1 min Row / 5 Lateral Step ups each side / 5 Russian Baby Makers / 5 Pause Front Squats / 5 Pause Back Squats A) 2 Front Squat + 3 Back Squat @ 7.5/10 RPE2 Front Squat + 2 Back Squat @ 8/10 RPE2 Front Squat + 1 […]
Monday EA warm up 3 Front Squat + 3 Back Squat @ 7/10 RPE3 Front Squat + 3 Back Squat @ 7.5/10 RPE2 Front Squat + 2 Back Squat @ 8/10 RPE2 Front Squat + 2 Back Squat@ 8.5/10 RPE1 Front Squat + 1 Back Squat @ 9/10 RPE 3 sets:15 Double Dumbbell Snatch (2×50/35)15 […]
