03252019

CROSSFIT

(Week 2) 

A. Squat clean, 2,2,2; rest 2 min

B. Weighted strict ring pull ups, 2-3x4; rest 2 min

     - Sub negative pull ups, 2x4 sets; rest 2

10 min amrap:

10 Devils press 50/35#

12 Box jumps 24/20

4 Ring muscle ups or 10 CTB/6 Strict

:20 sec thread the needle stretch

:20 sec puppy dog

x2

___

ENDURANCE

 (Week 3)

A. Back squat, 4,4,2,2;rest 2-3 min

B1. Reverse V ups with sliders, 10-12x3; rest :45 sec

B2. Alternating foot touch in crab position, 10-14x3; rest 1 min

+

For time:

40 Wall ball  

Run 800 m

40 Wall ball  

+

:30 sec couch

Banded tricep stretch

Banded lat stretch

03232019

CROSSFIT 

(Week 1)

A.  Deadlift, 3,3,3,3; rest 2-3 min

B. Side plank, :40-:50 secx4; rest :30 sec between sides

+

9 min Amrap: 

12 Box jumps 24/20

12 Russian KBS 70/53# 

12 No push up burpees

:30 sec pancake

:10-15 sec sieza sit

Seated legs extended stretch

___

ENDURANCE

(Week 2)

A. Bench press,3,3,3,3; rest 2 min

B1.  Lemon squeezers, 12x3; rest :30 sec

B2.  Russian twist, 12 altx3; rest 1 min

+

2RFT:

12 Push ups

40 Du’s

12 Push ups

Run 800 m

___

Run Prep

Run 1 mile; rest 3 min; Run 800 m; rest 3 minx2

03212019

CROSSFIT 

(Week 1)

A. Partner medball Sit ups, 12x4; rest 1:30

+

Teams of two:

2 RFT: 

Run 1 mile (switch every 400) 

Bike 120 Cals (switch however) 

+

Hip CARS 5 each directionx3

Upward/Downward dog flowx5; rest as needed 

___

ENDURANCE

A. Dumbbell front rack step ups, 12x3; rest 2 min

B. Seated bicep curls, 6-8 each armx3; rest 1 min between sides

+

30-20-10

Air squats  

Sit ups 

10-10-10

Pullups or 6-8 kneeling pull ups each round

 

+

:20 sec puppy dog

Hip CARS, 5 each directionx3

03182019

CROSSFIT

(Week 1) 

A. Squat clean, 1.1x3 rest :20 sec/rest 2 min

B. Weighted strict ring pull ups, 1-2x4; rest 2 min

     - Sub negative pull ups, 2x4 sets; rest 2

+  (15 min cap)

2-6 Ring muscle ups (6-12 CTB or bent over rows)

8 Power clean 155/105# 

rest 1:30

x3

:20 sec thread the needle stretch

:20 sec puppy dog

x2

___

ENDURANCE

 (Week 2)

A. Back squat, 4-5x4;rest 2 min

B1. Reverse V ups with sliders, 10-12x3; rest 1 min

B2. Alternating foot touch in crab position, 10-14x3; rest 1 min

+

8-1

CTB pull-ups  

8 Wall ball after each set of pull ups 

+

:30 sec couch

Banded tricep stretch

Banded lat stretch