Wednesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)10 min to finish...
10-20-30-40
Front Rack DB Step Ups 35/20s+
20-40-60-80
Double Unders
Rest 3min.
10 min to [...]
Wednesday – 6/12/2019
CFD - CrossFitTechnique/SkillMetcon (No Measure)EMOM for 12 min
(1) 2 Rope Climbs
(2) 45 sec PlankWork efficiency on the rope climbs
Scale: 1 rope climb, 1/2 [...]
Tuesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)EMOM x 3min.
15/12 Cal Row
EMOM x 10min. (Both in the same min.)
8 DB Power Cleans 45/30s
8 DB Push Press
EMOM x [...]
Tuesday – 6/11/2019
CFD - CrossFitWeightliftingStrict Press (EMOM for 8 min x 2 reps)Same weight for all 8 sets
No rebounding on second repMetconMetcon (AMRAP - Rounds and [...]
Monday Sweat
CFD - SWEAT!MetconMetcon (No Measure)Every 3min. X 5 Rounds:
15/12 Cal Assault Bike
15 Pull-Ups
Max Barbell OHS in remaining time
Rest 4min.
Every 3min. X 5 [...]
Monday – 6/10/2019
CFD - CrossFitWeightliftingBack Squat (1x20)Use 65% of 1 RM
This is week 1 of a 20 rep back squat cycle
Breath at the top of every rep. Control you [...]
Saturday – 6/8/2019
CFD - CrossFitMetconMetcon (2 Rounds for reps)12 Rounds (6each)
1min on/1min off
50ft Sled Pull [135/90# +sled]
Max Push-ups
2min rest/transition
12 Rounds [...]
Friday Sweat
CFD - SWEAT!MetconMetcon (No Measure)3 Rounds:
(0-2min.)
30/24 Cal Row
Immediately into;
(2-4min.)
30 DB Deadlifts 70/50s
Immediately into;
(4-6min.)
25/18 [...]
Friday – 6/7/2019
CFD - CrossFitWeightliftingPower Snatch + Snatch (5x1+1)Working at 65-80% of 1RM
Every 90 secondsWeightliftingPower Clean + Clean (5x1+1)Working at [...]
Thursday Sweat
CFD - SWEAT!MetconMetcon (No Measure)0-6min.
1 Round:
500m Row
25 Barbell Thrusters 45/35lb
15 Pull-Ups
6-12min.
3 Rounds:
20 Alt. DB Snatches 45/30lb
60 [...]