Crossfit – Fri, Aug 16 FRIDAY ENDURANCE METCON (Time) Rowing Cindy for Time AMRAP 25 MinRow 500m/ Run 500m Cindy5 pull ups10 Push Up15 Air REST 5 MINUTES TABATA Alternative Dis and Russian twists
Author Archives: Excelsior
Crossfit – Thu, Aug 15 DEADLIFT Deadlift (3×5 @same weight) METCON (AMRAP – Rounds and Reps) 14min AMRAP 10 SDHP 40/ 25KG 10 air squats 10 Burpees
Crossfit – Wed, Aug 14 BENCH PRESS Bench Press (3×10 @same weight) METCON (Time) 3 ROUNDS FOR TIME 15 Power Snatch 30/20KG 15 Push Press 30/20KG
Crossfit – Tue, Aug 13 TOES TO BAR Toes-To-Bar (TTB Progression 10 Abmat sit ups 5 Arc swing 5 Arc swing knees to chest 5 x 5sec straight leg hold Intermediate 2×10 toes to bar Skill Highest level of advancement 1x max reps ) METCON (Time) FOR TIME Run 1000m 30 abmat sit ups Run […]
Crossfit – Mon, Aug 12 BACK SQUAT Back Squat (4×8@ same weight) METCON (AMRAP – Rounds and Reps) 10 min AMRAP 30 DUS 20 Lunges 15 Wall Balls 9/7KG
Crossfit – Sat, Aug 10 POWER SNATCH Power Snatch (Build up to heaviest rep with sound technique 0-4 mins – 3 Power Snatch 4-8 mins – 2 Power Snatch 8-12 mins – 1 Power Snatch) METCON (AMRAP – Rounds and Reps) 10 Rounds 30 seconds KB Snatch 24/16KG 30 seconds rest for total reps
Crossfit – Fri, Aug 9 FRIDAY ENDURANCE METCON (AMRAP – Rounds and Reps) 12min AMRAP 24 OH WALL BALL LUNGES 12 PULL UPS 500m RUN/ 600 ROW 6 MIN REST METCON (AMRAP – Rounds and Reps) 12 MIN AMRAP 18 BOX JUMPS 15 RUSSIAN SWINGS 9 HSPU
Crossfit – Thu, Aug 8 DEADLIFT Deadlift (Deadlift 3×5@ same weight) METCON (AMRAP – Rounds and Reps) 7min AMRAP 12 lateral bar hops 9 Deadlift 60/40KG 6 KB Power Clean 24/16KG
Crossfit – Wed, Aug 7 BENCH PRESS Bench Press (3×10@same weight) METCON (AMRAP – Rounds and Reps) 3 Rounds for Time 500m Run rest 1 min 2 min Push Press 30/20KG Rest 1 min Score total Push Press
Crossfit – Tue, Aug 6 GYMNASTICS_ PULL UPS Pull-ups (Pull Ups Foundational Strength Building Superset (15 mins) Intermediate 4 x 5 Strict Pull-Ups Superset with 60: plank Beginner 4x 10 second chin-over-Bar Hold Superset 30 second plank) METCON (Calories) 4 Rounds Min 1: Max Cal Row Rest 1 Min Min 2: Max Ab Mat Sit […]