Thursday Sweat
CFD - SWEAT!MetconMetcon (No Measure)(0-5 min)
800m Run
(5-10 min)
5min. AMRAP:
10 Push Press(95/65lbs)
10 Pull-ups
(10-20 min)
2000m Row
(20-25 min)
5min. [...]
Thursday – 8/1/2019
CFD - CrossFitRest Day
Make up a workout you missed
Practice a movement you are not efficient in [...]
Wednesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)12 min to finish...
30-20-10
Single Arm DB Thrusters 45/30lb.
Burpee DB Deadlifts 45/30s
*switch arms every 5 reps on [...]
Wednesday – 7/31/2019
CFD - CrossFitWeightliftingSumo Deadlift (6x3)Every 2 min
Keep your back flat and core tightMetconMetcon (2 Rounds for reps)AMRAP in 6 min
10 SDHP 75#/55#
10 [...]
Tuesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)Every 3 min x 5 Rounds
12/9 Cal Ski (or Row)
50 Double Unders
Max DB Snatches 45/35lb.
Every 3 min x 5 Rounds
200m Run
15 [...]
Tuesday – 7/30/2019
CFD - CrossFitWeightliftingStrict Press-> 10 min to find 1 RM
-> Take your time between setsMetconMetcon (Time)For time
15 Clean and Jerks 165#/115#
200m [...]
Monday Sweat
CFD - SWEAT!MetconMetcon (No Measure)12 min EMOM:
3 Rounds
Min 1: 15/12 Cal Bike
Min 3: 200m Row
Min 4: 200m Run
Min 2: 10 Burpees
10 min to finish...
100 [...]
Monday – 7/29/2019
CFD - CrossFitWeightliftingTempo Front Squat + Front Squat (6x1+2)Tempo=3 second descent, 3 second hold at the bottom->Every 2 min
-> Goal: end around 80% [...]
Saturday – 7/27/19
CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 2
AMRAP in 9min
9/6cal Bike
9 Hang power snatch 95/65
-Rest 3min
AMRAP in 9min
9 Lateral [...]
Friday Sweat
CFD - SWEAT!MetconMetcon (No Measure)EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 20 Wall Balls 20/14
Min 3: 15 SDHP's 75/55
Min 4: 15/12 Cal Bike
Min [...]