Build to a power heavy clean in 10 minutes .
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EMOM
Minute 1 AMRAP Burpees
Minute 2 AMRAP Goblet Squats 53/35
Minute 3 KBS 53/35
Minute 4 Box Overs
Rest 1 minute
x2
Bonus work:
10 wall angels
10 reverse dumbell flyes (light weight, no swinging)
x3
Wednesday Workout of the Day
March 28, 2017 by
Monday Workout of the Day
March 26, 2017 by
E2MOM 10 minutes5-6 reverse grip Pendlay rows@2111
AHAP
Back squat: build to a heavy 5 in 12 minutes
AMRAP 8 minutes:
5 pull ups
10 alternating DB snatches 50/35
15 nopubbo to 45# bumper
Congrats Jessica Tripp. Jess finished 2nd place in her division this weekend at her first lifting meet. Her total qualifies her for the American Open.
Friday Workout of the Day
March 23, 2017 by
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.
Wednesday Workout of the Day
March 21, 2017 by
EMOM: 12 minutesMinute 1: 5-10 strict push ups
Minute 2: 5-10 Strict Pull ups(advanced do strict CTB, beginner do Strict Pike Ring Rows)
Minute 3: 10 weighted GHD back extensions
Minute 4: 20 handstand shoulder taps
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With a partner share 4 rounds of:
100M Sled Drag or push 135/90 (advanced can add more)
16 Stone Cleans 115/85
50 feet anchored ab mat sit ups (advanced do weighted)
20 Dumbell Bench Press 50/35
1 person works at a time. Post team time to board.
Tuesday Workout of the Day
March 21, 2017 by
Front Squats: Work up to a heavy double in 12 minutes.
For Time:
50 Air Squats
10 shoulder to overhead 95/65
40 Air Squats
10 Shpoulder to Overhead 95/65
30 Air Squats
10 Shouder to Over head 95/65
20 Air Squats
10 Shoulder to Over head 95/65
10 Air Squats
10 Shoulder to Over head 95/65
Post time to board.
SWEATFIT:
EMOM 9:
Minute 1: 12 HS Kick Ups on a wall or freestanding
Minute 2: L sit or tuck sit 20s
Minute 3: 3-5 Strict Pull Ups X 5 Kip Swings
“Helen”
3 RFT:
400m Run
21 KBS 53/35
12 Pull Ups
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3 sets:
20 Band Pull Aparts
20 Reverse Snow Angels
Monday Workout of the Day
March 19, 2017 by
E2MOM 10 minutes:3 snatch pulls 100-110% of snatch
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3 Rounds for time of:
15 Power Snatches
15 Bar Over Burpees 95/65
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Bonus work:
15-12-9
Wall Ball 2 fers
GHD Sit Ups
Wednesday Workout of the Day
March 14, 2017 by
Back Squat- work up to a heavy single in 15 minutes.
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Fran
21-15-9
Thrusters
Pull ups
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3 sets:
20 Death March with DBs
1 Arm DB Row x 10/arm
