Crossfit

Workout 5 sets @ 80% run 400 meters 10 pull-ups 20 single arm russian swings @ 55/35 (10 each side) 10 box jumps @ 24/20 (step down) 10 burpees w/no jump row 400 meters rest 60 seconds Results Done.  Failed … Continued

Workout A. snatch X 3 X 5 (start @ 60% or less for first set); rest 90 seconds B1. archer ring rows X 6 X 4; rest 30 seconds B2. tuck planche variation X 4-6 seconds X 4; rest 75 … Continued

Workout A. clean and jerk @ 62% X 2 X 7 EMOM B1. run 200 meters X 4; rest 20 seconds B2. 1 lap ape X 4; rest 20 seconds B3. row 250 meters X 4; rest 20 seconds B4. … Continued

Workout For 35 minutes @ 75-80% (including rest) Row 2:00 (cals) 1 length Lizard Crawl 5 L-pull-ups 10 ring push-ups 15 box step-ups @ 24/20 10 hindu push-ups Run 200 meters Rest 60 seconds Results Done

Untitled Blog Post Name Workout A. Clean X 3 X 5 (start @ 60% or less for first set); rest 90 seconds B1. Weighted pull-ups (pronated-strict) X 5 X 4; rest 20 seconds B2. L-sit to tuck on boxes or … Continued

Workout A. front squat X 5 X 5; rest 90 seconds B1. close-grip bench press X 5 X 5; rest 30 seconds B2. tuck front lever (bar or rings) X 6-10 seconds X 5; rest 75 seconds Results A: 135#, … Continued

Workout A. snatch X 2 X 8 @ 65% EMOM B1. 1 length duck walk X 5; rest 0 seconds B2. 5-10 ring dips @ 1111 (supinated) X 5; rest; 60 seconds C. 3 sets (movement efficiency focus) 6-10 bridges … Continued

Workout – Test #5 15 – 12 – 9 reps for time Thrusters @ 75# Pull Ups Rest exactly 12 minutes Repeat the workout above.  * 4:00 time cap on each round. Results Round #1: 4:02 Round #2: 59 reps … Continued

Workout A. Build to a 1 RM front squat @ 30X0 B. AMRAP Front Squats in 1 set @ 85% of Part A C. Build to a 1 RM Close Grip Bench Press Results A. 215# B. 5 @ 185# … Continued

Workout A. In 10 minutes, work up to a heavy 1 rep back squat @ 30X0 B1. 3-5 1 arm push-ups  X 4; rest 30 seconds B2.6-10 pistols X 4; rest 75 seconds C. 20-30 archer ring rows; rest as … Continued