For time
15 DB Push Press 35/25
15 Pull-Ups
15-12-9
Burpees
Cal Row/Erg
15 DB Push Press
15 Sit-Ups
15-12-9
Air Squats
Cal Row/Erg
15 DB Push Press
15 Pull-Ups
15-12-9
Push Ups
Cal Row/Erg
RX+ For Time
15 Strict Handstand Push-Ups
15 Strict C2B
15-12-9
Cal Row
Cal Bike/Erg
15 Strict HS Push Ups
15 Strict T2B
15-12-9
Cal Row
Cal Bike/Erg
15 Strict HS Push Ups
15 Strict Pull-Ups
15-12-9
Cal Row
Cal Bike/Erg
2 Rounds
40 Sec Spiderman + Reach
30 Sec Samson Stretch
20 Air Squats
10 Lateral Box Step-Ups (5 each leg)
Barbell Warm-Up
Good mornings
Back Squats
Elbow Rotations
Strict Press & Reach
Romanian Deads
Front Squats
Back Squat primer
Build up to 60%
5 Sets
1 Tempo
2 Back Squats
Tempo
5 sec down
1 sec pause
Regular stand
Set 1- 60%
Set 2- 65%
Set 3-5 -70%
AMRAPx20
20 Wallballs 20/14 @10/9′
20 Hang Power Cleans 95/65
20 Box Jumps 24/20
20 Front Squats 96/65
20/15 Cal Row/Bike/Erg
RX+
20 Wallballs 20/14@10′
20 Hang Power Snatches 95/65
20 Box Jumps 24/20
20 Front Squats 95/65
20/15 Cal Row/Bike/Erg
For Time
Teams of 3
35 Min Cap
RX-BB 135/95
RX+-BB 155/105
120 Deadlifts, 750m Row
90 Hang Power Cleans, 750m Row
60 Push Jerks, 750m Row
5000m Bike/150 Cal Row/Erg
RX-BB 95/65
RX+-135/95
60 Push Jerks, 750m Row
90 Hang Power Cleans, 750m Row
120 Deadlifts, 750m Row
3 Rounds
25 Front Squats 75/55
15 Pull-Ups
18/14 Cal Row/Erg/Bike
15 Burpee
RX+
25 Overhead Squats 75/55
15 C2B
25/18 Cal Row/Bike/Erg
15 Burpee Box Jumps 24/20
1 Min on 1 Min off
3 Rounds
1. Step Ups 24/20
2. Sit-Ups
3. Burpees
4. Air Squats
5. Cal Bike/Erg
Score each round with reps
RX+
1 Min on 1 Min off
3 Rounds
1. Box Jumps 30/24
2. GHD
3 Ring M/U
4. Rope Climbs
5. Cal Bike/ Erg
On the first day of CrossFit my true love gave to me 1 Squat Clean 135/95
On the 2nd day of CrossFit y true love gave to me 2 Hang Power Clean & 1 Squat Clean.
On the 3rd day of CrossFit my true love gave to me 3 Deadlifts, 2 Hang Power Cleans & 1 Squat Clean.
On the 4th day of CrossFit my true love gave to me, 4 Burpees, 3 Deadlifts, 2 Hang P Clean & 1 Squat Clean.
On the 5th day of CrossFit my true love gave to me, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Cleans, & 1 Squat Clean.
On the 6th day of CrossFit my true love gave to me ,6 Box Jump Overs 24/20, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Cleans & 1 Squat Clean
On the 7th Day of CrossFit my true love gave to me, 7 DB Push Press 35/20, 6 Box Jump Overs, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Cleans, & 1 Squat Clean.
On the 8th day of CrossFit my true love gave to me, 8 Goblet Lunges 1.5/1, 7 DB Push Press, 6 Box Jump Overs, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Cleans, & 1 Squat Clean.
On the 9th day of CrossFit my true love gave to me, 9 KBS 1.5/1, 8 Goblet Lunges, 7 DB Push Press, 6 Box Jump Overs, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Cleans, & 1 Squat Clean.
On the 10th day of CrossFit my true love gave to me, 10 Sit-Ups, 9 KBS, 8 Goblet Lunges, 7 DP Push Press, 6 Box Jump Overs, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Cleans, & 1 Squat Clean.
On the 11th day of CrossFit my true love gave to me, 11 Wallballs 20/14 @10/9′, 10 Sit-Ups, 9 KBS, 8 Goblet Lunges, 7 DB Push Press, 6 Box Jump Overs, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Clean, & 1 Squat Clean.
On the 12th day of CrossFit my true love gave to me, 12 Cal Row/Bike/Erg, 11 Wallballs, 10, Sit Ups, 9 KBS, 8 Goblet Lunges, 7 DP Push Press, 6 Box Jump Overs, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Clean, & 1 Squat Cleans.
1 Squat Snatch 135/95
2 Hang Power Snatches
3 Deadlifts
4 Burpees
5 T2B
6 Box Jump Overs 24/20
7 Handstand Push Ups
8 Goblet Reverse Lunges 1.5/1
9 KBS 1.5/1
10 GHD
11 Wallballs 20/14@10/9′
12 Cal Bike/Row/Erg
Brief & Warm up 0-20
Wave 20-35
Metcon 35-60
3 Sets For Quality
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows
Second iteration of thes series, aiming to improve from last week.
When we say improve, this translates to improved machanics.
If we improve on the loading as well, thats awesome, but, it comes second to the quality of the movement.
Waves
Set 1- 6 Reps @76%
Set 2- 4 Reps @82%
Set 3- 2 Reps @88%
Rest 3 Min
Set 4- 6 Reps @82%
Set 5- 4 Reps @88%
Set 6- 2 Reps @94%
Rest 3 Min
Set 7- 6 Reps @88%
Set 8- 4 Reps @94%
Set 9- 2 Reps @100%
Based off of 5 Rep Max.
Every 5 Min x 5 Round
RX
20/14 Cal Rox/Erg/Bike
20 x 10M Shuttle Springs
10 Burpees
RX+
20/14 Cal Row/Bike/Erg
20 x 10m Shuttle Sprints
20/14 Cal Bike/Row/Rrg
Teams of 2
413m Sandbag Carry
4 Rounds
7 Power Cleans 135/95
6 Bar Over Burpees
413m Row
4 Rounds
7 Cal Bike
6 Burpee Box Overs
413m Row
4 Rounds
7 Deadlifts 135/95
6 Goblet Squats 1.5/1
413 Sanndbag Carry
413m Sandbag Carry
4 Rounds
7 Power Cleans 155/115
6 Bar Over Burpees
413m Row
4 Rounds
7 Cal Bike
6 Burpee Box Overs
413m Row
4 Rounds
7 Deadlifts 155/115
6 Goblet Squats 1.5/1
413m Sandbag Carry
Every 90 sec x 7 sets
1 Tempo Front Squat
Tempo
10 sec Negative (Down)
No Pause in Bottom
Full Speed Up
5 Rounds
200m Run
10 Thrusters 95/64
RX+
20/15 Cal Row
10 Thrusters 115/85
4 Rounds
20 Sit-Ups
10 Burpees
20 Push-ups
10 Cal Row/Erg/Bike
20 Lunges
10 Sandbag Front Squats/Goblet Squats
