CrossFit Workout Of The Day 1/30/2020

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CrossFit:

20 minute AMRAP:

5 Round Buy-in:

10 Deadlifts 205/125

10 Step down box jumps

-then-

AMRAP in time remaining:

3 Thrusters 115/75

6 Front Squats 115/75

9 Push-ups

rx+: HSPU, 225/155 DL AND 135/95 Thrusters.

Athletes can do the weight rx+ and still do regular push-ups, but in order to go heavier, they must be able to the DL and the Thrusters at the rx+ weight.

The weights are written to have the thruster weight on the bar and then one plate added makes the deadlift weight.

Beginners can use dumbbell/s for all movements if necessary

Then:

ROMWOD

2 min/side Pigeon

2 min/side Lizard

4 minute foam roll/lax ball on problem areas

QuickFit:

16 min AMRAP:

300m Suicide run (10/20/30/40/50)

10 Devils Press

CrossFit Workout Of The Day 1/29/2020

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CrossFit:

In 20 minutes, work the circuit as heavy as possible:

-2 Strict Press from the floor

-2 Strict pull-ups (weighted if possible)

-4 Front Rack Lunges 2/side (with press weight if possible). rx+ Overhead lunges

Then:

3RFT (cap15):

5 Rope Climbs (scale with 20 Strict knee-to-arm + 20 Jumping pull-ups)

30 Single Arm shoulder to Overhead (15/side, split anyway, kb or db)

rx+: 5RFT

 

CrossFit Workout Of The Day 1/22/2020

By: 0

CrossFit:

In 20 minutes, work the circuit as heavy as possible:

-4 Strict Press from the floor

-4 Strict pull-ups (weighted if possible)

-4 Front Rack Lunges 2/side (with press weight if possible). rx+ Overhead lunges

Then:

For Time (Cap15):

18 Pull-ups

18 HSPU

15 Pull-ups

15 HSPU

12 Pull-ups

12 HSPU

200 Double-unders

12 Pull-ups

12 HSPU

15 Pull-ups

15 HSPU

18 Pull-ups

18 HSPU

Scaled: jumping pull-ups, db push press, 200 single-unders