Monthly Archives: April 2020

Home WOD

Home WOD Home WOD Metcon (AMRAP – Rounds and Reps) one the minute for as long as possible7 goblet thrusters (single DB)7 sinngle arm alt db power snatch7 burpees *after 10 rounds add 1 rep to each movement Metcon (AMRAP – Reps) AMRAP 5strict pullupsevery minute 7 dumbbell pushups

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Home Gym

Home Gym Home WOD Metcon (Time) Barbs 3 RFT10 pullups20 pushups30 sit ups40 jumping lunges30 sit ups20 pushups10 pullups

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Home WOD

Home WOD Home WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20200m Run7 Double DB Power Clean and Jerk40 DU

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CrossFit

CrossFit Weightlifting Metcon (Time) For Time:10 Power Snatches @ 60%8 Power Snatches @ 65%6 Power Snatches @ 70%4 Power Snatches @ 75%2 Power Snatches @ 80% *Before Each Set: 35 Double Unders* Metcon Metcon (Time) For Time:800 Meter Run50 Power Snatches (75/55)800 Meter Run7 Rope Climbs (15′)800 Meter Run50 Bar-Facing Burpees

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CrossFit

CrossFit Weightlifting Front Squat On the 1:30 x 7 Sets:1 Tempo Rep Tempo:* 10 Second Negative* No Pause in Bottom* Full Speed Stand Start at 55% of 1RM Push Press 4 Sets of 6Rest 2 Minutes Between Sets Same weight for all sets Metcon Metcon (Time) 5 Rounds:20/15 Calorie Row10 Thrusters (115/85)

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CrossFit

CrossFit Metcon (For Time) Metcon (10 Rounds for time) 30 Minute Bike Every 3 Minutes (Starting @ 0:00):5 Burpees10 Wallballs (20/14)15 Slamballs (30/20)

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CrossFit

CrossFit Metcon (For Time) Metcon (Time) 3 Rounds:12 Power Cleans (135/95)12 Chest to Bar Pull-ups12 Push Jerks (135/95)12 Toes to Bar Metcon (Time) 3 Giant Sets:100 Meter Overhead Kettlebell Carry10 Inverted Barbell Rows50 Band Pull-Aparts Rest 1 Minute Between Sets

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CrossFit

CrossFit Weightlifting Hang Power Snatch Hang Power Snatch Technique 5 Sets:1 Hang Snatch Pull2 Hang Snatch High Pull3 Hang Muscle Snatches *Rest as Needed Betwen Sets* Set 1: 35% of 1RM SnatchSet 2: 40% of 1RM SnatchSets 3-5: 45% of 1RM Snatch Hang Power Snatch On the 1:30 x 5 Sets:3 Hang Power Snatches Set […]

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CrossFit

CrossFit Weightlifting Back Squat Set 1: 6 Reps @ 74%Set 2: 4 Reps @ 80%Set 3: 2 Reps @ 86% Rest 3 Minutes Set 4: 6 Reps @ 80%Set 5: 4 Reps @ 86%Set 6: 2 Reps @ 92% Rest 3 Minutes Set 7: 6 Reps @ 86%Set 8: 4 Reps @ 92%Set 9: 2 […]

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CrossFit

CrossFit Home WOD Metcon (7 Rounds for time) Every 3 Minutes x 7 Rounds:12 Alternating Dumbbell Power Snatches6 Lateral Dumbbell Burpees12 Alternating Dumbbell Reverse Lunges6 Lateral Dumbbell Burpees Extra Credit Metcon (No Measure) 3 Rounds:30s Max Double Dumbbell Row30s Max Chest Slap Pushups30s Max Double DB Romanian DL30s Max PushupsRest 1:00 between Weightlifting Deadlift On […]

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