Month: May 2021
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CrossFit – Mon, Jan 15
Read More: CrossFit – Mon, Jan 15CrossFit One World – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch…
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CrossFit – Sat, Jan 13
Read More: CrossFit – Sat, Jan 13CrossFit One World – CrossFit Metcon (Time) Teams of Two For Time: 50 Cal Assault 50 Toes to bar 50 Back Squats 95/135 50 Overhead Squat 65/95 50 Back Squat 95/135 50 Toes to Bar 50 Cal Assault Bike You go, I go – split up reps however you like
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CrossFit – Fri, Jan 12
Read More: CrossFit – Fri, Jan 12CrossFit One World – CrossFit 1-time exercise (AMRAP – Reps) Tabata Double unders Front Squat (Every 90s 5×3 Start @ 65% and increase weight) 1-time exercise (AMRAP – Rounds) 10 min AMRAP 3, 6, 9, 12, etc Thrusters 65/95 30 Double UndersAdd 3 reps to Thrusters each round
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CrossFit – Thu, Jan 11
Read More: CrossFit – Thu, Jan 11CrossFit One World – CrossFit 1-time exercise (Time) 4x250m row rest :30 Clean (Every 90s 5×3 Start @ 65% and increase weight) 1-time exercise (Time) 3 RFT 10 DB Squat Cleans 35/50, 45/70 2 Rope Climbs Then 3 RFT 10 DB FR Lunges 10 DB S2OH
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CrossFit – Wed, Jan 10
Read More: CrossFit – Wed, Jan 10CrossFit One World – CrossFit HSPU Progression (AMRAP – Reps) Spend 10-15 mins working on HSPU progressions EMOM x 7 RX – 10 HSPU Push Press (E90sx5 3 strict + 3 push Start at @ ~60-70%) 1-time exercise (Time) For time: 25 Handstand Push-ups 50 Toes-to-bar 100 Russian Kettlebell Swings 53/35 50 Toes-to-bar 25 Handstand…
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CrossFit – Tue, Jan 9
Read More: CrossFit – Tue, Jan 9CrossFit One World – CrossFit Pull-ups (EMOMx10 Pull Ups 5,4,3,2,1 start without or light weight and add if possible Then 1,2,3,4,5 remove weight) Back Squat (E90s 3×5 @ 65-75%) 1-time exercise (Time) 16 min AMRAP: 8 Plate Overhead Lunges 25/15 8 Burpees 8 Plate Overhead Lunges 25/15 8 Chest-to-bar Pull-upsEach lunge is 1 rep, so…
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CrossFit – Mon, Jan 8
Read More: CrossFit – Mon, Jan 8CrossFit One World – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch…
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CrossFit – Sun, Jan 7
Read More: CrossFit – Sun, Jan 7CrossFit One World – CrossFit Push Press (10 Min E2MOM 5 Rep Push Press @65% ) LVL 00 Three Items of Less (Time) 5 Round for Time 10 Burpee Box Jump Over 200 m Run 10 Overhead Squat 95/65 20 Double Under
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CrossFit – Sat, Jan 6
Read More: CrossFit – Sat, Jan 6CrossFit One World – CrossFit LVL G Mercurius (AMRAP – Rounds and Reps) 15 Mn AMRAP Partner A 40 American KB Swings 53/70 20 Pull Ups 40 Double Unders 20 Goblet Squats 53/70 ( Continue Where Partner left off) Partner B 200m Plate Carry Run 45/25 ( Indicator of switching)
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CrossFit – Fri, Jan 5
Read More: CrossFit – Fri, Jan 5CrossFit One World – CrossFit Double-Unders (Tabata double unders ) Front Squat (E90s x5 5 reps @ 65%+) Start first set at 65% and continue increasing weight each set
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CrossFit – Mon, Dec 23
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 250 M Row 10 Power Clean 10 Hand Release Push Up Rx Bar 135/95 Rx+…
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CrossFit – Sun, Dec 22
CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…
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CrossFit – Sat, Dec 21
CrossFit One World – CrossFit Plank Challenge (Time) MAX Plank HOLD RX- From Elbows Scaled- From Hands Cannot switch back and forth). 221002 (Time) 4 rounds for time of: 18 deadlifts 12 hang power cleans 9 push jerks 400-m run ♀ 75 lb ♂ 115 lb