May 31, 2018

CrossFit

WARM UP

tabata core

3 rounds for time of:

10 dumbbell hang squat snatches, left arm

5 c2b scaled pull up

10 dumbbell hang squat snatches, right arm

5 c2b scaled pull up

For Time:

27-21-15-9:

Toes to Bar

After each round:

20 Calorie 

10 Front Rack  Walking Lunge  @50/35...

May 30, 2018

CrossFit

warm up

3 rnd not for time

30'' hp

10 ohs @20/15kg

10 muscle snatch

heavy

squat snatch rest: 1':30''

2 @60%

2 @70%

1 @80%

1 @90%

1 @100%

scaled ( 5 rep x 5 set )

AMRAP in 25 minutes

Buy-In:

9 Man Makers dumbbells

11 Burpees

With remaining time, AMRAP of:

300 meter Run

27 Air squa...

May 29, 2018

CrossFit

WARM UP

10 cal

10 steps

10  front squat ball

MORRISON

50-40-30-20-10 Reps For Time

Wall Ball @9/6 kg

Box Jumps 

Kettlebell Swings

Skills 15' 

- HS

for time

10-8-6-4-2

hs

pull up

Calisthenics

10-8-6-4-2

ttb + superman 

4x Muscle up + 6x push up 3 changes   x3 rest:45''

4x pul...

May 28, 2018

CrossFit

warm up

3 rnd not for time

20 du / 40 su

10 air squat

10 shoulder press@20/15

10 elbow rotation

“GRACE”

For Time

30 Clean-and-Jerks @60/43       scaled @50/35 kg

rest:5'

for time

24 burpees
24 lunges
24 calorie bike
24 push up hr
24 calorie row
24 sit ups
2...

May 26, 2018

CrossFit

AMRAP 8'

3x t2b

40x su 

6x t2b

40x su 

9x t2b

Up by (3) reps each round

For Time

“Lava Run”

600x Run

50x fs @40/25

600x Run

40x Thruster @40/25

600x Run

30x ohs @40/25

Accessory

5x rope climb/pegboard

Calisthenics

Round

run                     200   200   200   200...

May 25, 2018

CrossFit

3 rnd not for time

30xdu

10x t2b

10x v-up

2rnd For Time   T.c.  25'

1k xrun

30x Pull-Ups

30x push up  

30x dip 

Accessory

Dl  5x5 rest 1'

Calisthenics

v-up+hp  10+20" x4 rest 30"

dragon flag lateral  6x4

back lever one leg 20"x3  rest 30"

back lever straddle 20...

May 24, 2018

CrossFit

Warm up 

600-400-200 xrun

10x sit up 

10"x hs 

Amrap 5'

4x kipp hspu 

5x burpees

6x power snatch @50/35

rest 5'

Amrap 5'

4x strich hspu

5x brps

6x power snatch @40/30

rest 5'

Amrap 5'

30"x hs

5x brps

6x lunges oh @40/25

Accessory

collect 500x su (250x du) every 100x su (50xdu)

max...

May 23, 2018

CrossFit

Heavy Day

3 rnd not for time

400-200-100x run

10x fs @20/15

10x good moorning @20/15

10x ohs @20/15

Front squat 

10 @60%   rest 2'

8  @70%

6  80%

4  90%

2  95%

Overhead Squat  rest 2'

4-4  @70%

2-2  @80%

1-1 @90%

Curl bar  5x5  rest 1'

Calisthenics

hp  40"x4  rest 30"...

May 22, 2018

CrossFit

3rnd not for time

200-200-200x run

10x sit up 

10x squat jump

Emom 15'

10x cal 

10x t2b

10x wall ball @9/6 

Amrap 15'

"Jack"

10x push presses @40/25

10x kb swings

10x box jumps

Accessory 

Floor bench press  6x4 rest 1'

Calisthenics

t2b 10x4 rest 30"

hyperex 30"x4

pull up isom 20...

May 21, 2018

CrossFit

Warm up

3 rnd not for time

5x dl @20/15

5x pc

5x fs

5x split jerk 

Weightlifting

"Clean & Jerk"

(1+2) x2         @50%   rest 1'

dl+down squat clean

(1+2) x2            @60%

dl+hang squat clean 

2-2 x squat clean @70%

1-...

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