PUSH PRESS Weightlifting Push Press (2 x 5 @ 60%, 2 x 5 @ 70%, 5 @80%) Metcon 20m Overhead Plate carries + 20 standing lateral plate fly’s Metcon (Time) For Time 20 Down & Ups 15 Clean & Jerk 40/30KG 15 Down & Ups 10 Clean & Jerk 10 Down & Ups 5 Clean […]
Monthly Archives: August 2022
TTB + CONDITIONING Gymnastics Toes-To-Bar (Skill development) Metcon (Time) 2 Rounds for Time 50 Double Unders Row 500m/400m 300m KB Farmers Carry 24/16KG Run 800m
DEADLIFT Weightlifting Deadlift (6 @ 60%, 2 x 5 @ 70%, 2 x 4 @ 80 %) Metcon Accessory 2 rounds 10 KB Military Press superset with 45 sec side plank each side Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 9 Thrusters 40/30KG 18 Barbell hops
C2B – PULL UP SKILL DEVELOPMENT + METCON Gymnastics Chest-To-Bar Pull-ups (Skill development: C2B/Pull Ups ) Metcon (AMRAP – Rounds) EMOM 15 1. Start with 8-10 Bar touching burpees (adding a rep each round) 2. 10-12 Alternating Tempo KB Plank Rows (2-1-2) 3. 20 Lunges
BACK SQUAT Weightlifting Back Squat (5 x 3 @ 80%) Metcon Accessory Body Weight Russian Step Ups 2 x 8-10 reps each leg Superset with Standing Barbell Calf Raises 2 x 20 Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 3-6-9…. Hang Power Clean 40/30KG Wall Ball 9/7KG
WILDCARD SUNDAY Metcon (Time) CrossFit Open 14.5/16.5 WOD 21-18-15-12-9-6-3 Reps for Time Thrusters 40/30KG Burpees Timecap : 25 Mins
PARTNER METCON Metcon (AMRAP – Rounds and Reps) Partner Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Rest 5 Mins Metcon (Time) In Teams of 3 Row 4500/3500M
PUSH PRESS Weightlifting Push Press (Heavy Single – TEST) Metcon (Time) 5 Rounds for Time 15 Box Jumps 20 KB Hang Clean & Jerk 24/16KG
TTB + CONDITIONING Gymnastics Toes-To-Bar (Skill Development : TTB) Metcon (Time) Every 5 Mins x 3 Row 500/400M Run 400M The goal is to push hard and get the distance completed as fast as possible. Score is fastest run and fastest row. Metcon (Time) Time for Run
DEADLIFT Weightlifting Deadlift (Heavy Single – TEST) Metcon Accessory 2 x 12 KB Military Press Superset with 45 Second Side Plank Each Side Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 10 Burpees 25 Double Unders