CrossFit Workout Of The Day 2/22/2019

By: 0

CrossFit:

e90sx15:

Beg: 2 Hang Power Clean + 2 Front Squat + 2 Push Press

Int/Adv: 1 Full Clean and Jerk (These should be heavy, BUT today is not a max out day. There should be no misses and the technique should be your best. No Pressouts. No BS)

Then:

Sx:

16 Minute AMRAP:

5 Goblet Squats @ challenging weight

5 5 second pull-up negatives

5 burpees

Rx:

16 Minute AMRAP using the 1 min on 1 min off format:

3 Hang Squat Cleans 155/105

5 Strict Pull-ups

7 Burpees

Rx+:

*205/155

CrossFit Workout Of The Day 2/21/2019

By: 0

CrossFit and Half and Half:

AMRAP20:

Sx:

200 Single-Unders

20 Alt DB Muscle Snatch

100m Butcher Push @ Moderate

Rx:

100 Double-Unders (Scale with 2 minutes of DU practice)

20 Alt DB Power Snatch

100m Butcher Push @ Moderate

Rx+:

100 Double-Unders

20 Alt DB Squat Snatch

100m Butcher Push @ Moderate

Then:

ROMWOD:

QuickFit:

AMRAP16:

13/9 Cal Bike

40m Bear Crawl

13 Wallballs

CrossFit Workout Of The Day 2/19/2019

By: 0

CrossFit:

STRONG

Bench Cycle Week 4: 5 x 3 x 75%

alternate bench sets with heavy dumbbell/landmine rows 5/side

SHREDDED:

***Please emphasize that they are trying to build to sets that will help them on LM retest***

14 Min Alternating EMOM:

M1) 15KBS

M2) 10 Push-ups or strict ring dips (no knees, use some form of elevation to scale if necessary)

Then:

For Time (Cap15):

Sx:

400m Run

30 Burpees

20 Devils Press @ light weight

60 Flutter Kicks + 20 Push-ups

Rx:

500m Run

40 Burpees

30 Devils Press 35’s/25’s

20 Strict TTB + 20 Push-ups

Rx+:

500m Run

40 Burpees

30 Devils Press 50’s/35’s

20 Muscle-ups

QuickFit:

EMOM15:

M1) 100m run

M2) 15 KBS

M3) 12 Thrusters

No rest if you fail a minute, stop where you are and start the next exercise

CrossFit Workout Of The Day 2/18/2019

By: 0

CrossFit:

All 20 min:

STRONG:

Back Squat

Hatch Day 1 Week 4:

1*8

65%

1*8

70%

1*6

80%

1*6

85%

alternate squat sets with standing dumbbell arnold presses 5/side

https://www.muscleandfitness.com/workouts/shoulder-exercises/videos/arnold-press

SHREDDED:

***Please emphasize that they are trying to build to sets that will help them on Front Squat LM retest***

ALSO 20 MINUTES, not an EMOM:

5 Front Squats. Work as heavy as possible from the floor

16 V-Ups

Then:

Sx:

3RFT:

30 Abmat Sit-ups

30 Dumbbell Thrusters @ light weight

Rx:

3RFT:

30 TTB

30 Thrusters 75/55

Optional Extra Work for the week:

Monday: Hatch day 1 Week 4 Front Squats

Any other time:

5 attempts at a max time L-Sit on rings (rest as needed between)

5×5 Strict Chest to bar (weighted if possible)

5×5 Strict weighted ring dips

5×20 TTB for time: rest as needed to perform unbroken if possible

Do Opposite Oly

Hatch day 2 Week 4

4x1500m ski. rest 2 min between each effort

Amrap20:

200m run

Rest 1 minute

QuickFit:

Climb the ladder by 3’s for 4 minutes:

Burpees

Power Cleans (DBs or BB)

Rest 1 minute:

Repeat

Rest 1 minute

Repeat