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20200311

Overhead SquatPart AEvery 90 Seconds for 8 Sets:OH Squat [Back Squat for Active]Set 1: 5 reps @65%Set 2: 3 reps @70%Set 3: 2 reps @75%Set 4: 5 reps @70%Set 5: 3 reps @80%Set 6: 2 reps @85%Set 7: 5 reps @80%Set 8: 3 reps @85% Metcon (Time)Part BFor TimeBuy In: 40 Hang Power Snatch 95/65 …

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20200310

Deadlift (6×3)Part AEvery 2 Minutes for 6 Sets:3 Tempo DeadLift (explode up, 1 second pause at top, 3 seconds down, TNG)Goal is 75% of 1RM for all 6 Sets Metcon (Time)Part BTeams of 22 Rounds For Time:-1500m/1200m BikeErg [1000m/800m BikeErg for Active]-10 Synchro Burpees [Active Down & Up] Sport 12 Synchro Burpees-100 DU or 200 …

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20200309

Metcon (AMRAP – Rounds)30 Minute Running Clock 10 Minutes To Complete:-120/100 Cal Assault Bike [Active 90/75] Sport 140/120-40 (1)DB Hang Clean and Jerk 50/35 [Active 25/15] Sport 60/40 10 Minutes To Complete:-400m Run [300m Run for Active]-20 Ground 2OH 175/110 [Active (2)DB 25/15 or Hang 2OH] Sport 215/135-400m Run [300m Run for Active] 10 Minutes …

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20200308 Int’l Women’s Day Workout

Metcon (AMRAP – Reps)8 Stations3 Minutes Each (24 Minutes Total) Station 1:3 Minutes Max Cal Row Station 2:3 Minute AMRep2-4-6-8-10-12…-DB Clean-DB Shoulder 2OH Station 3:3 Minutes Max Cal SkiErg Station 4:3 Minute AMRep2-4-6-8-10-12…-Plate Lunges-Box Step-Ups/Jumps Station 5:3 Minutes Max Cal BikeErg Station 6:3 Minute AMRep2-4-6-8-10-12…-KB Russian Swings-KB Goblet Squats Station 7:3 Minutes Max Cal Assault …

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20200307 5pm CrossFit

Metcon (Time)For TimeBuy In: 100 DU or 200 Singles [Active 150 Singles] Sport 150 DU 10 Rounds:-8 Pull-Ups or Assisted [Active Ring Rows or (2)DB Bent over Row] Sport Pull-Ups-8 Unbroken Thrusters 75/55 [Active 45/35 or (2)DB 20/15] Sport 95/65 Cash Out: 500m Row [400m for Active] 18 minute time cap

20200306

Power Snatch (7×1)Part AEvery 90 Seconds for 7 Sets:-3 Snatch High Pull +-1 Power Snatch [Active all from the Hang]Goal is 75%-80% of 1RM Power Snatch Metcon (AMRAP – Rounds)Part BEMOM for 16 Minutes-Minute 1: 25 SlamBall 35/25 [Active 30/20] Sport 40/30-Minute 2: 200m Run [150m Run for Active]-Minute 3: 24 KB American Swing 53/35 …

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20200305

Back Squat Part A 14 Minute Running Clock Back Squat 0:00-2:00 4 reps @80% 2:00-4:00 3 reps @85% 4:00-6:00 2 reps @90% 6:00-10:00 10 reps @65% 10:00-14:00 20 reps @70% Metcon (Time) Part B Part B For Time: -10/8 Cal Assault Bike Sprint [8/6 Cal for Active] -10 HSPU or Piked HSPU [Active Push-Up or …

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