Tuesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)For Time:
18-16-14-12-10-8-6-4-2
Toes-To-Bar
Front Rack Lunges 95/65lb.
Bar Over Burpees
Front Squats
Box Jumps [...]
Tuesday – 6/25/2019
CFD - CrossFitMetconMetcon (5 Rounds for reps)3 min on/3 min off x 5 Rounds
200m Run
15/10 Cal Ski
Max Cal RowRecord the number of calories on the rower for [...]
Monday Sweat
CFD - SWEAT!MetconMetcon (No Measure)15 min to finish...
3 Rounds:
21 DB Deadlifts (50/35s)
15 DB Hang Power Cleans
9 DB Push Press
400m Run
Rest 3 min.
3 [...]
Monday – 6/24/2019
CFD - CrossFitWeightliftingBack Squat (1x20)Week 3: Increase 5-20 lbs from week 2
If unsuccessful in week 2, attempt that weight againMetconMetcon (Time)4 [...]
Saturday – 6/22/19
CFD - CrossFitMetconMetcon (Time)For time:
1 Mile run 🏃🏽 split in 200’s
80 Back rack reverse lunges [95/65#]
60 Medball sit ups (pass to each other [...]
Friday Sweat
CFD - SWEAT!MetconMetcon (No Measure)Every 5 min x 5 rounds
10 DB Deadlifts 50/35s+
10 Toes-To-Bar
500m Row
Go hard! You want at least 2 min of rest each [...]
Friday – 6/21/2019
CFD - CrossFitWeightliftingFront Rack Hold (3x30 seconds)3 Sets:
30 second Front Rack Hold
15 Hollow Rocks
*8 min to complete*
Use 120% of 1RM [...]
Thursday Sweat
CFD - SWEAT!MetconMetcon (No Measure)15min AMRAP:
7 Cal Assault Bike
7 DB Thrusters 35/25s
7 Burpees
Rest 3min.
15min AMRAP:
10 DB Power Cleans 45/30s
15 Box [...]
Thursday – 6/20/2019
CFD - CrossFitRest Day
Make up a workout you missed
Practice a movement you are not efficient in [...]
Wednesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)Pumpin Cardio Day :)
35 min EMOM:
Min 1: 12/9 Cal Assault Bike
Min 2: Max Barbell Bicep Curls 45/35
Min 3: 12/9 Cal [...]