Happy Monday! Reminder that The Crossfit Open kicks off THIS WEEK. Be sure to register if you want to participate. If you have any Open related questions ask a Coach Manny. —- 3 Rounds 10 1 & 1/4 Air Squats with heels on plate 10 Walking lunges 10 No Contact Burpees 10 mini band lateral…
5 Total Sets: 0-2min. 3-4 Power Clean and Jerks 2-4min 30/20 Cal 4-6min 20 Hanging Weighted Knee Raises
Barbell strength class @9am —- 2 Rounds: 3 burpees 4 Walking Lunges 6 Banded Good Mornings 8 Banded Curls 10/10 Banded Press 15 Sec Bike or Row 1 time through, with an empty barbell. 10 Barbell curls 20 Strict press 30 Revers Back rack lunges 40 Ceiling cruch (with BB if able to) 30 Front…
3x 15 Band pull aparts 5 Bradford Press 4 Strict Press 3 Front Squats with a 1 sec pause :20 Sec Bike Sprint Then.. Split Jerk (week 4 of 4) Every 1:15 x 6 Sets 1-2: 2 Split jerks Sets 3-6: 1 Split jerks Finisher: 1 max set of push press at 50% of todays…
1 Rounds 1:30 Row 20 Air squats heels in plate 20/20 Banded Strict Press each arm 20 Sit Ups 5/5 Reverse Lunges Then… For Time: 5 Rounds: 5 DB Push Press on R 50/35+ 5 DB Push Press on L 15 Wall Balls 20/14 straight into.. 5 Rounds 10 KBS (eye height or OH) 6…
3 Sets: 15 V-ups 20 Plate russian twist 30 banded crunch – Then…. Every 2:30 x 4-5 (week 2 of 4) 6/6 Farmers hold Bulgarian split squat + 12 Seated DB tricep extensions 8-10 Push-ups Then… Every 3:00 x 4 Rounds: 20/15 Cal row 10 Box Step ups 5 Clean and jerks 135/95
2 Rounds: 10 EB Deadlifts 8 band pull aparts 6 Push Ups 4 Air Squats 2 Jump Squats THEN.. 2 rounds 2 walk walks 12 Cal row 10 Muscle snatches Then… Snatch… 10:00 EMOM: Min 1-4 5 Snatch pulls @ 85-90% of your 1rm snatch **The Snatch pulls should be heavy enough that you CAN’T…
10:00 AMRAP 15/12 Calorie Row 20 Stationary Lunges 30 Fluttr kicks 1/2 Then. 30 mini band side to side steps 30 Glute bridges – Every 2:00 x 6 (week 6 of 6) 5 Back squats Set 1: 65-77% Set 2: 77-79% Set 3: 79-82% Set 4: 82-85% Set 5: 85-87% Set 6: 6-8 back squats…
20:00 Alternating EMOM Min 1: 8 Power Snatches 95/65 Min 2: 20 CO Sinige Unders Min 3: 12 T2B Min 4: 8 Overhead Squats Min 5: 2-3 Bar Muscle Ups/ 8 Burpee pullups 20:00 Alternating EMOM Min 1: 8 Clean and Jerks 95/65 Min 2: 40 CO Sinige Unders Min 3: 12 Toes-to-Bar Min 4:…
45:00 AMRAP: 40/30 Cal row 10 Push-ups 15 Med ball Sit-ups 20 KBS 30 Double unders 40/30 Cal bike 30 Double unders 20 Alt Box step ups 15 V-ups 10 Burpees
