Bench Press (3 x 1) Bench press (Max out day) Every 1:15 x 7 Set 1: 5 Bench press @ 65-70% Set 2: 3 Bench press @ 75-80% Sets 3-7: 1 Bench press @ 85- 15:00 AMRAP: Bike for Cals Starting at 0:00 and Every 3:00 complete: 12 Alt bw lunges + 10 Bench Press
Bike 2:00 increasing intensity every :30 10 Burpees 20 Push-ups 30 Walking Lunges (Total) 40 Russian KBS, 53/35 Then… Deload week from squats! Clean warm-up + 3 warm up rounds Then.. EMOM x 6 Minutes 2 Hang Power Cleans From Above the Knee + 2 Front Squats *increase weight over the 6 Minutes as able…
2 Rounds 30ft Dual KB Front Rack Carry (ONLY KB) x 4 30 Empty Barbell Curls 30/24 Cal Bike – 2:00 Rest – 2 Rounds 30ft Farmer Carry x 4 30 Empty Barbell Strict Press 30/24 Cal Row – 2:00 Rest – 2 Rounds 30ft Sled drag x4 30 Empty Barbell Bent Over Rows 300m…
For Quality: 10-9-8-7-6-5-4 Wide grip Pull-up Bent Over Reverse DB fly Hammer curl 14 Min Cap Then… 5 Rounds For Time: 36 Double Unders or 54 Singles 12/9 Cal bike 9 Toe To Bar 6 Box jumps 16 Min Cap
3min machine 10 band pull aparts 10 Band bicep curls 10/10 mini band lat walk 6 Walking lunges 6 Should taps 2 Rounds at Desired Workout Pace (practicing movement standards): 5 Burpees Over DB (smooth pace) 5 DB Hang Clean-to-Overhead (moderate weight) 10 Alternating Walking Lunges 15 Sec Bike Sprint Rest :30 Seconds and repeat…
3 Sets: (6 Min total) :40 Sec wall Sit with 25# plate on lap :30 Sec Front Plank Hold with 25# plate on plank :20 Sec Jumping Lunges Rest :30 and Repeat Then… 2 Rounds: 31 min total 3:00 work/ 1:00 rest 500/400m Row/run/ski amrap knee tucks/v-ups in remaining 3:00 – 1:00 rest – 500/400m…
Row 500m 20 Push-ups 20 Cossack Squats 20 Down Dog Up Dog 20 Reverse Lunges Then…. EMOM x 3. Light!! 2 Behind the Neck Snatch Push Press + 1 Drop Snatch Then… Squat Snatch (6 x 1) Every :90 Seconds x 6 Sets: (max out day) 1 Squat snatch *If unable to squat, complete a…
IMPORTANT DATES:CrossFit Open Registration Jan. 9-March 3rd.Workout 25.1 – Feb. 27-March 3Workout 25.2- March 6-10Workout 25.3 – March 13-17 Sign up HERE WHY IS DOING THE OPEN SO IMPORTANT? WHAT’S THE HYPE? A few main reasons: Fun and Competitive Community/Affiliate Event – gives you a chance to meet new people, build relationships at your affiliate,…
IMPORTANT DATES:CrossFit Open Registration Jan. 9-March 3rd.Workout 25.1 – Feb. 27-March 3Workout 25.2- March 6-10Workout 25.3 – March 13-17 Sign up HERE WHY IS DOING THE OPEN SO IMPORTANT? WHAT’S THE HYPE? A few main reasons: Fun and Competitive Community/Affiliate Event – gives you a chance to meet new people, build relationships at your affiliate,…
2 Rounds For Time: 50/40 Cal Row 40 Box Step Ups 30 Bench Press 115/75 20 Weighted sit-ups 10 Renegade rows
