CrossFit Workout Of The Day 4/20/2018

By: 0

E90sO90sx10

1 – 3 position Squat clean (high hang, knee, floor)

Then:

Every 2 minutes until failure complete:

15 Step Down Box Jumps

2 Squat Cleans 135/95

Round 2: 4 Squat Cleans

Round 3: 6 Squat Cleans

Round 4: 8 Squat Cleans

Etc…

minimum work is 12 minutes, if you fail before the 12 min mark, go back down the ladder. So, if you fail on the round of 8, start back on the box at the 2 min mark and redo the round of 6, then 8, etc…

CrossFit Workout Of The Day 4/17/2018

By: 0

CrossFit:

STRONG:

-Warm up your strict press to 80%, then perform 1 set of absolute max reps of strict presses. Rest 20 seconds, no more, and perform a second max set of strict press.

-Then:

Push Press:

Week 2

75% x 5

85% x 3

95 x 1+

Alternate push presses with sets of 5 strict pull-ups weighted if possible

SHREDDED:

Warm up to starting weight, then:

EMOM15:

M1) 60s Max perfect Reps Moderate weight Push Press from floor use heaviest weight from past 2 weeks or heavier

M2) 60s max reps strict pull-ups

M3) Rest

Then:

#tabatatuesday*

tabata butcher push

rest 1 min

tabata hang power cleans

rest 1 min

tabata Calorie row

QuickFit:

#tabatatuesday

Tabata Assault Bike

Rest 1 minute

Tabata Pull-ups

Rest 1 minute

Tabata Tuck-Ups

CrossFit Workout Of The Day 4/16/2018

By: 0

CrossFit:

STRONG:

Beginner:

Week 3

75% x 5

85% x 3

95% x 1+

The bread and butter of this program is the MAX REPS on the third set, this is where the gains come!

Int/Adv: 7/13 Week 3 Day 1: 5 sets of 4/8 (4 front squats, rack immediately into 8 back squats) @75% of max front squat

SHREDDED:

Warm up to starting weight, then:

EMOM16:

M1) 60s Max perfect Reps Moderate weight front squats from floor use heaviest weight from past 3 weeks or heavier

M2) 60s Max reps “Ab hammers” – Straight arm plate raises (plate touches legs in the bottom and arms finish straight overhead)

M3) Rest

then:

#murphprepmonday

*rx+ wear a weight vest

In a 2 minute window:

100m Run

Max Chest-to-bar Pull ups

-no rest

In a 2 minute window:

100m Run

Max deficit pushups 45’s/25’s (chest must touch ground)

-no rest

In a 2 minute window:

100m Run

Max Air Squats (no hands on legs)

rest 1 min

Repeat

Optional Extra Work for the week:

This builds on last week where we introduced two movements we do not always do. This week the reps drop from 8-6 on everything but the curls. Goal is to increase weight with same technique

AMRAP20 for Quality not a score:

8 curls

6/leg Single leg dumbbell romanian deadlift

6/side heavy dumbbell rows

6 Single leg dumbbell bulgarian split squats

*this can be done as 1 or two wods throughout the week. If you want to make it two wods, do a 20 min amrap of the curls and the RDLs and another 20 min amrap of the rows and split squats

Also:

Accumulate 5 minutes in a L-Sit on Rings

 

QuickFit:

15 Minutes Amrap:

100m Sandbag Carry

10 Burpees

5 Push-ups