24.1 For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell…
2 sets 8 ring row w/:2 pause @top and :2 pause bottom 12 bench dips :30 child pose Then 9 Min to complete: 3 Sets 4-6 Strict Chin Ups 8 Push-ups on your DBs – or 8 HSPU with perfect technique 12 DB RDLs slow and controlled Then… For Time: 10/7 Cal row 10/7 Cal…
10:00 20 Stationary lunges 15 V-up 10 Cal bike Then.. Every 3:00 x 4-5 (week 2 of 4) 5/5 Back Rack Rack Bulgarian Split Squat – 3 sec controlled descent each rep. Start with empty bar. + 10 Double DB Bicep Curls 10 single DB OH Tricep Ext :15 Sec Hollow Hold * Choose a…
2 Rounds: 10 empty bar Deadlifts 8 band pull aparts 6 Push Ups 4 Air Squats 2 Jump Squats EMOM x 5 (week 1 of 4 tng cleans) 6 Tng Power Clean and Jerk *you choose the weight but this is something you should be able to Tng Rest 1:00 then…. EMOM x 4 Min…
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
