Main – CrossFit Weightlifting a: Bench Press (18.104.22.168+) b: Kettlebell Seesaw Press (16reps @ 5sets) c: Grip Block (30sec holds @ 7sets)
Main – CrossFit This is strength building week two of three in prep for the CrossFit Open. We’ll transition into more metcons and aerobic heavy programming in the weeks following the strength. Push yourself to whatever is appropriate for your personal level and mind your rest days. You need to recover. The CF Open is[…]
Main – CrossFit Metcon Metcon (Time) For time Teams of three 400m team run 100 wall balls 20/14 100 pull ups 100 kb swings 53/35 100 hand release push ups then 1200m medball relay 20/14pick teammates with strengths to balance your weaknesses and push each other!
Main – CrossFit Weightlifting a: Bench Press (10.10.10.10+) b: Snatch Grip Deadlift (3reps at 6sets) Gymnastics Handstand Hold (accumulate 3min)
Main – CrossFit Weightlifting a: Front Squat (10.10.10.10+) b: Hang Power Clean.Hang Clean.Clean (3reps @ 6sets) Metcon Metcon (Time) for time 100 double unders or 150 singles 30 burpees
Main – CrossFit Conditioning Metcon (No Measure) for quality 15 tgu/arm 50 ring rows 50 weighted knees to chest 50 barbell roll out 50 weighted good mornings Mobility With time remaining work on increasing mobility where you have inadequacies.
Main – CrossFit Weightlifting a: Strict Press (find 1rm) b: Bent Over Row (5reps @ 5sets) c: Split Jerk (3reps @ 6sets)
Main – CrossFit Back Squat (Find 1 rep max) Back Squat (10.10.10.10+) Kettle Bell Swings (21.21.21)
Main – CrossFit Metcon Metcon (Time) 5 rounds for time: 7 Hang Power Cleans 7 Front Squats 7 Push Press 7 Back Squats 7 Push Press 95/55
Main – CrossFit Weightlifting Kettlebell Split Squats (8-10/leg @ 2021) Metcon Metcon (No Measure) 4 sets of : Row 15/12 Cals 10 Burpees rest 3:1