CrossFit Workout Of The Day 10/16/2018

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CrossFit:

E90sx10:

Beginner:

2 Hang Clean Pulls +

2 Hang Power Cleans +

2 FS

2 PP

Int/Adv:

390sx10

1 Low Hang Clean pull +

1 Low Hang Power Clean +

1 Low Hang Squat Clean +

1 FS

1 Split Jerk

Then:

then:

16 minute running clock:

0-4:

Tabata Wallball

4-12:

AMRAP8:

11 C2B Pull-ups

200m run

12-16:

Tabata Wallball

*Score is total tabata reps and score for amrap

**Only provide 1 score for both tabatas

QuickFit:

5 rounds of every 3 minutes with no rest between rounds:

15KBS

15 Pull-ups or hard ring rows

Max Cals on bike in time remaining

CrossFit Workout Of The Day 10/15/2018

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CrossFit:

Strong and Shredded Portion today are both 22:

STRONG:

Deadlift Cycle Week Week 6: 5 x 3 x @ 80% (5 sets of 3 reps at 80% of 1RM)

Alternate with strict pull-ups sets of 5. If you can do more than 5, please add weight

SHREDDED:

7 minutes to Warm up to starting weight, then:

EMOM15:

M1) 30s Max Reps DB complex (1 Strict press + 1 Push press + 1 Thruster) or Max Reps Strict/Deficit HSPU – 30s rest

M2) 30s Max Reps Dumbbell Deadlift at moderate to heavy weight – 30s rest

M3) Burpees

*heavier deadlifts than last week

Then:

8 Rounds:

In 1 minute, complete:

10KBS (70/53) +

max reps Burpees

Rest 1 minute

 

Optional Extra Work for the week:

-“Strong” athletes, make up “Shredded EMOMs” and vice versa – modify these if necessary

-100 GHD Sit-ups for time

AMRAP20 for Quality not a score:

7 Moderate weight double arm dumbbell overhead squats

16 Bulgarian Split Squats (8/side) Heavy-er

10 reverse hypers @moderate weight (especially if you are doing the deadlifting cycle)

20 Minute row for max meters (try to never slow down and build the entire time. start slower than you think to accomplish this)

QuickFit:

AMRAP 15 minutes

100m run w/ sandbag

10 Sandbag Squats

15 TTB

CrossFit Workout Of The Day 10/12/2018

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CrossFit:

25 minutes:

STRONG:

-Complete these percentages for both Strict Press and Front Squat

-Please partner up and go back and forth from front squat and strict press

-Front Squat Bars have priority on the racks. Strict press bars should come from the floor

-For front squat, please add 10lbs to your 1rm and calculate these percentages off of that number

-For press, please add 5lbs to your 1rm and calculate these percentages off of that number

Week 1 Cycle 2

65% x 5

75% x 5

85% x 5+

SHREDDED:

Warm up to starting weight, then:

EMOM18:

M1) 30s Max Reps Moderate weight dumbbell thrusters

M2) 30s Max Reps renegade rows

M3) 30s abmat situps

Then:

Rx:

AMRAP10:

100m Run

10 Wallballs

10 Pull-ups

Rx+:

AMRAP10:

100m Run

10 Pistols

10 C2B Pull-ups

CrossFit Workout Of The Day 10/9/2018

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CrossFit:

E90sx10:

Beginner:

2 Hang Snatch Pulls +

2 Hang Power Snatches +

2 OHS

Int/Adv:

390sx10

1 Low Hang Snatch pull +

1 Low Hang Power Snatch +

1 Low Hang Squat Snatch +

1 OHS

Then:

then:

16 minute running clock:

0-4:

Tabata OHS 95/65

4-12:

AMRAP8:

8 Strict HSPU (scale with 16 regular pushups)

2 Rope Climbs (scale with 6 hand over hand sled pulls, no yanking)

12-16:

Tabata OHS 95/65

*Score is total tabata reps and score for amrap

**Only provide 1 score for both tabatas

QuickFit:

AMRAP15:

40 Single jumps

20m butcher push @moderate

10 Pull-ups

1 minute rest

CrossFit Workout Of The Day 10/8/2018

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CrossFit:

Strong and Shredded Portion today are both 22:

STRONG:

Deadlift Cycle Week Week 5: 5 x 5 x @ 75% (5 sets of 5 reps at 75% of 1RM)

Alternate with strict pull-ups sets of 5. If you can do more than 5, please add weight

SHREDDED:

7 minutes to Warm up to starting weight, then:

EMOM15:

M1) 30s Max Reps DB Strict press + Push press OR Strict/Deficit HSPU – 30s rest

M2) 30s Max Reps Dumbbell Deadlift at moderate to heavy weight – 30s rest

M3) Burpees

*heavier deadlifts than last week

Then:

8 Rounds:

In 1 minute, complete:

10/7 Calorie Row +

max reps TTB

Rest 1 minute

Optional Extra Work for the week:

-“Strong” athletes, make up “Shredded EMOMs” and vice versa – modify these if necessary

-10×10 GHD Sit-ups For Time, resting 10 seconds between sets then with remaining time, AMRAP:

AMRAP20 for Quality not a score:

5 Moderate weight double arm dumbbell overhead squats

12 Bulgarian Split Squats (6/side) Heavy-er

10 reverse hypers @moderate weight (especially if you are doing the deadlifting cycle)

20 Minute row for max meters

Please perform the weighted exercises heavier than last week if possible.

QuickFit:

Climb the ladder by 3s for 15 minutes

-Calorie Bike

-DB weighted burpees

-Wallballs