Monday February 1st, 2016
I. Retest 50 cal on Assault Bike
II. METCON
3RFT
14 DB Snatches 70/40#
2 Rope [...]
Saturday January 30th, 2016
CrossFit Version:
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs [...]
Friday January 29th, 2016
STRENGTH
Back Squat 5x3
Increase Weight
Every 2min
METCON
Fran
21-15-9
Thrusters [...]
Wednesday January 27th, 2016
STRENGTH
Deadlift 3x8 65-70%
2 min
Metcon
3 RFT
100ft front rack waking lunge 70/44
*switch hands 50ft
15 KBS
5 wall climbs
PUMP DAY
3 [...]
Tuesday January 26th, 2016
STRENGTH
7 Sets
1 Strict Press
2 Push Press
3 Push Jerks
Every 1:30
METCON
AMRAP in 12min
10 Medball Cleans
10 Burpees to 6”
15 GHD’s/x2 [...]
Monday January 25th, 2016
MOBILITY
STRENGTH
Front Squat 5x3
@80-85%
Every 2min
METCON
1k Row
60 HR Push ups
30 Pistols
30 Cal [...]
Saturday January 23rd, 2016
CrossFit:In teams of two, complete three rounds each (total of 6 rounds per team) of:
10 x Hang Snatch (115/75)
14 x Bar Facing Burpees
21 x K2E
While one [...]
Friday January 22nd, 2016
STRENGTHOverhead Squat
3x5 @70%
Every 2min
METCON
18-15-12-9-6-3
Front Squats 165/105#
Lateral Burpees
100ft Bear [...]
Wednesday January 20th, 2016
METCON
3 RFT
30 Wall Balls
30 Sumo Deadlift High Pull 75/55#
30 Box Jumps 24/20”
30 Push Press 75/55#
30 Cal Row
30 Push [...]
Tuesday January 19th, 2016
STRENGTH
Power Clean @65-70%
3 EMOM 12min
METCON
4 RFT
10 HSPU
8 Power Clean 135/95
20 Pull [...]