CrossFit Workout Of The Day 5/10/2019

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CrossFit:

After group BB warm-up of cnj and snatch, take 15 Minutes to either:

If not here last friday, Complete part A of LM Weightlifting:

-progress through the cleans into a 1rm clean and jerk if possible

-if athlete levels out with time left and below the clean and jerk, have them drop weight and work the complex:

1 power clean +1 front squat + 1 push press

If were here last friday, work up to a 1rm snatch for int/adv. For beginners work the complex 3 hang power snatch + 3 OHS

Then:

partner up and complete the LM Kettlebell test:

If you hit your KB level last week and do not want to attempt it again, complete the amrap

AMRAP10:

20 Db Snatch (10/side, non alternating)

14/9 Cal Bike

CrossFit Workout Of The Day 5/9/2019

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CrossFit:

Partner up and complete LM Aerobic Power Intervals:

3 rounds for total reps of:

1 minute wall balls 20/14

1 minute hang power cleans 75/55

1 minute of step down box jumps 24/20

1 minute of push press 75/55

1 minute burpee

1 minute rest

extra credit: Bench Cycle Week 15: 3 x 5 x 85%

*If completed last week, please perform this workout:

AMRAP5

Rest 1

AMRAP5

Rest 1

AMRAP5

AMRAP is:

100m empty butcher push

30 Abmat Sit-ups or TTB

1 score, pickup where you left off each round

QuickFit:

AMRAP5

12 Deadlifts

12 Cal bike

right into:

AMRAP5

100m sprint

12 DB Thrusters

right into:

AMRAP5

20 Abmat sit-ups

10 push-ups

CrossFit Workout Of The Day 5/8/2019

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CrossFit:

ALL ATHLETES must complete the row this week if they did not last week. It is not a run/row option.

Complete LM Rowing and Flexibility

OR (only for those who completed the row last week)

#murphprepwednesday

Complete LM Running (have everyone run mile, even those who only qualify for the 400)

then complete AMRAP12:

AMRAP12:

15 Pullups (perform as many strict as possible before switching to kipping) (scale with 7, 5 second negatives)

30 Push-ups

45 Air Squats

*every time you break or switch exercises, run 50m. A break on the air squats is defined as pausing in the bottom or top. When the cycle breaks, go run 50m and start again

 

CrossFit Workout Of The Day 5/6/2019

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CrossFit:

ALL Athletes

In 20 minutes, complete LM Deadlift and Upper Body Push

(if completed last week, alternate between sets of 5 deadlifts and 5 db strict presses for the 20 minutes working as heavy as possible on each)

Then:

Partner up and complete the upper/lower endurance test that matches the lower of those 2 levels

(If completed last week, complete the 12 minute amrap: 12 KBS 100m KB carry/run anyway 12 (6/side) KB push press

 

Optional Extra Work for the week:

5×1 Strict Chest to bar (weighted if possible)

5×1 Strict weighted ring dips

100 GHD Time Trial*

*every time you break or pause, get of the ghd and do a 10s hollow hold

If you did the Row this week, make up #murphprepwednesday

Bench Cycle Week 15: 3 x 5 x 85%

15 Minute Bike for max cals

EMOM15:

100m sprint

QuickFit:

AMRAP16:

18 Front Squats

15 cal Row

12 Pull-ups

CrossFit Workout Of The Day 5/2/2019

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CrossFit:

Partner up and complete LM Aerobic Power Intervals:

3 rounds for total reps of:

1 minute wall balls 20/14

1 minute hang power cleans 75/55

1 minute of step down box jumps 24/20

1 minute of push press 75/55

1 minute burpee

1 minute rest

extra credit: Bench Cycle Week 14: 3 x 8 x 80%

QuickFit:

AMRAP5

12 Wallballs

12 Calorie Row

right into:

AMRAP5

12 Push-ups

12 Bent over barbell rows

right into:

AMRAP5

12 Ring Rows

100m run