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Deadlift
Metcon (Time) For time: 21-15-9 cal bike deadlift F/M: 125/185
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CrossFit Games Open 21.3 Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins...
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Bench Press (5@40% – 5@50% – 5@60%) *This is a deload week. Don’t neglect attention to detail because the weight is relatively light in comparison to our previous week’s outputs. These type of weeks are a great opportunity to hone in on any faults that may have been observed during our heavier weeks. **We will...
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Deadlift (3@70% – 3@80% – 3@90%) Utilize wave 2 “90%” Metcon (AMRAP – Rounds) Death by 10m sprint *Begin the first minute with one 10m sprint. Add 1 sprint each minute until you can no longer complete the number of sprints within the minute.
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Deadlift (5@65% – 5@75% – 5@85%) The last wave of deadlift ended last week. At the beginning of that wave, most of you had established a “90%” which equated to 90% of whatever your 1 rep max was at the time. Subsequently, each percentage prescribed at each set would therein be calculated based off whatever...
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Warm-up (No Measure) Complete 1 set: KB Single Leg Deadlift x 10 (5L/5R) Box Step-Ups, alt. x 10 KB Single Arm Row x 10 (5L/5R) Box Jumps x 10 KB Single Arm Press x 10 (5L/5R) Deadlift (5@40% – 5@50% – 5@60%) Warm-up (No Measure) 45# Bar or less: Deadlift x 5 Strict Press x...
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Deadlift (3@70% – 3@80% – 3+@90%) (3+) = attempt to hit 5-6 reps *If you find that you can exceed 5-6 reps then you will need to recalibrate your 1RM because it is most likely too low. Metcon (AMRAP – Reps) AMRAP 12 3-6-9-12-15…. Deadlift Bar Facing Burpee ♀ 125 lbs. ♂ 185 lbs.
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Deadlift (5@65% – 5@75% – 5+@85%) *Utilize heaviest recorded deadlift from the “CrossFit Total” on 1/4/2020. Take 90% of that number. The percentages for each set will be based off the 90%. Metcon (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 20-cal. row 15 dips 10 dumbbell Turkish get-ups
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Warm-up (No Measure) General Warm-Up Complete 2 Rounds not for time: 8 Banded Pull-Throughs Rest 15 Seconds 8 Goblet Squats (3 sec. hold in bottom) Rest 15 Seconds 8 Half-Kneeling Bottoms-up KB Press Rest 15 Seconds Then, 3 rounds with an empty barbell of: 5 Deadlifts 5 Power Cleans 5 Should Presses 5 Bent Over...
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Deadlift (5-5-5-5-5) *Build to a heavy 5 Metcon (Time) 8 Rounds: 15 cal Bike Bear Crawl 75ft. *Partner WOD ** You go, I go ***Score is total time
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