Tag

Burpee
Warm-up 200m run 100m Backward run Leg Swing x10 High Steps x10 (forward/backward) Counter balance Squat (partner assisted) PVC Work Back Squat x5 (balance focus) Back Squat x10 PVC Back Squat (5-5-5-5-5 Building) Warm Up Example: x5 W/bar x5 @ 95 x5 @ 135 x2 @ 185 x2 @ 205 x1 @ 225 x1 @...
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Snatch (20 MIn to Establish a 1RM) Progression Example: x5 w/Bar x5 @95 x5 @135 x3 @ 155 x3 @ 165 x3 @ 185 x1 @195 x1 @ 205 x1 @ 215 x1 @ 220 x1 @ 230 x1 @ 240 x1 @ 245 x1 @ 250   Warm-up Side Shuffle 50m R/L Burpee x10...
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Warm-up High Steps Bear Crawl Inch worm Skill Work -Chest to Bars Hollow Arch (floor) x10 Hollow Arch Hanging 20 Sec Half Pull-ups 2×4 Chest to Bar Attempts -Bounding Box Jumps Dropping Bound Rebound Metcon (Time) 100 Air Squats 80 KBS 60 Box jumps 40 Burpees 20 Chest to Bar Pull-ups Metcon (No Measure) Extra...
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Push Press (5×5 Across) Shoulder Press (3×8 Across) 5# up from last week Metcon (Time) Row 500m x50 Wallballs x30 Burpees Time:
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Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-Ups In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi To learn more about Big Sexy click here
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Shoulder Press (5×8 Across) 5-10# up from last week Upright Row (5×8 Across) Metcon (Time) Row 500m x15 Burpee box jumps 400m Run 2 rounds for time
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Snatch (5×3 Across) Metcon (Time) Wallballs x50 Burpee Box jumps x20 Power Snatch x30 95/65 Burpee Box Jumps x20 Time
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Hang Snatch + Snatch (5×2+2 Across) Metcon (Time) Wallballs 20 Burpees 40 Dubs 60 3 RFT
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Metcon (3 Rounds for reps) Amrap 6 Row cal 14/12 Bar over burpees x10 Rest 3 min Amrap 6 Row cal 14/12 Air Squat x15 Rest 3 min Amrap 6 Row cal 14/12 Overhead squat x20 45/35
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Overhead Squat (10×1 Build) Metcon (Weight) Every 3 minutes for 18 minutes x15 Overhead Squats 115/75 x10 Burpee Box Jumps
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Workout of the Day

CrossFit

  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    Warm-up
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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