CrossFit Diehard

4/18/2016 CrossFit Workout Of The Day

IF YOU PLAN ON CLIMBING THE ROPE, PLEASE BRING LET PROTECTION!! Front Squat: 1x6 @70% 1x6 @75% 1x6 @80% Then: 27-21-15-9 Thrusters 96/65 4-3-2-1 Rope Climbs (sub for rope climb is hand over hand sled pull 40m/30m/20m/10m)

2016 04 17

4/16/2016 CrossFit Workout Of The Day

By: Barry Boswell 0

Bench: 1x6 @70% 1x6 @75% 1x6 @80% Teams of 2: Complete the Wall-ball relay buy-in Then: 10 Rounds (5 rounds each) of: *100 Pedals on the Air Bike *during the pedals, the other teammate must complete 10 front rack KB lunges with the 70/53 KB. Lunges aren’t complete, the team…

2016 04 15

4/15/2016 CrossFit Workout Of The Day

By: Barry Boswell 0

Hang Squat Snatch: Work Technique or a 1rm in 15 minutes Then: 21-15-9 OHS 95/65 rx+ 135/95 C2B

2016 04 14

4/14/2016 CrossFit Workout Of The Day

By: Barry Boswell 0

Deadlifts: 1x6 @70% 1x6 @75% 1x6 @80% Then: 16.4…Backwards (13 min cap) Use the same loading you used in 16.4 For time: 55 handstand push-ups 55-calorie row 55 wall-ball shots 55 deadlifts

2016 04 13

4/13/2016 CrossFit Workout Of The Day

By: Barry Boswell 0

Gymnastics Alternating 15 min EMOM: 1)30seconds Hold bottom of ring dip in Hollow 2)30seconds Top of Pullup Hold in Hollow 3)200m Run (if you fail, drop to 150m, if you fail, drop to 100m) then: Amrap: 12 2 Muscle-ups (sub 6 strict pullups) 12 KB Swings rx+ 12 KB Snatches…

2016 04 12

4/12/2016 CrossFit Workout Of The Day

By: Barry Boswell 0

Clean and Jerk: Spend 15 min working up to a heavy or maximal 1 rep. If new to the CnJ, work moderate weight technique 16 min EMOM O) 10 GTO (power clean and jerk or power snatch) 95/65 rx+ 115/75 (must not fail to go rx+) E) 10 TTB

2016 04 11

4/11/2016 CrossFit Workout Of The Day

By: Barry Boswell 0

Back Squat 1x6 @70% 1x6 @75% 1x6 @80% Then: 800m run 20 Front Squats 185/125 800m run 10 Front Squats

2016 04 10

4/9/2016 CrossFit Workout Of The Day

By: Barry Boswell 0

Work up to a heavy 3 rep Pause Bench Press Then: 20 Min AMRAP: 400m run 100m Double KB Carry (1 Overhead 1 Front Rack, switch at 50m) 10 Double Russian DB Swings

2016 04 08

4/8/2016 CrossFit Workout Of The Day

By: Barry Boswell 0

E90sx10: 3 Pause Full Snatch (2 sec. pause at knee) Then: 3RFT (15 Min Cap): 400m Row (rx+:500m) 12 HSPU (rx+ Def. HSPU) 4 BMU

2016 04 07

4/7/2016 CrossFit Workout Of The Day

By: Barry Boswell 0

Work up to a heavy 3 rep Dead Stop Deadlift Then: “Nasty Girls” 3RFT: 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans 135/95 Rx+ *“Nasty Girls v.2.0” 3RFT: 50 Alternating Pistols 7 Ring Muscle-Ups 10 Hang Power Cleans 175/125 *must be able to do all of this

2016 04 06

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Diehard FREE!

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