Crossfit – Mon, Jul 8 BACK SQUAT 5-4-3-2 Back Squat (5-4-3-2) AMRAP 5 min (AMRAP – Reps) 500/400m Row Max Kettlebell Thrusters 24/16 Kg REST 5MIN AMRAP 5 min (AMRAP – Reps) 500/400m Row Max Toes to Bar/ Knees to Chest
Author Archives: Excelsior
Crossfit – Sun, Jul 7
PARTNER WORKOUT Metcon (Time) In teams of 3 Run 1600m together 100 1 burpee +1 Overhead KB swing 24/16KG 200 Cal row 300 Wall Ball 9/7KG
SQUAT BIAS Heavy Goblet Squats (5 Rounds for reps) 5 Rounds Every 2 Mins : 10 Metcon (AMRAP – Rounds and Reps) In 9 Mins 4 rounds 30 unbroken single unders 10 KB Box Step Ups 24/16KG into AMRAP 5 C2B or 7 Pull Ups or 9 Horizontal/Ring Rows 10 Pistols
ENDURANCE Metcon (AMRAP – Rounds and Reps) 3 rounds 3 Min AMRAP 9 Plate Jump overs 12 Plate GTO 15/10KG Rest 2 mins 3 Min AMRP 18 double under 12 KB Deadlifts 24/16kg Rest 2 Mins 3 Min AMRAP 9 Cal Row 12 Burpees Rest 2 mins
CLEAN Clean Clean (5 x 2 @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Clean 5 x 2 @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Metcon (AMRAP – Rounds) 10 Min EMOM 3 Power Cleans TNG @ 55{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} of week 1 clean
OVERHEAD STRENGTH Overhead Strength 2 Push Press + 3 Split Jerks x 5 (5 Rounds for reps) 5 sets at the same weight, which should be heavier than weeks 1 & 2 Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 10 KB Thrusters 24/16KG 5 Hand Release Push Ups 12 KB Thrusters 5 HR Push […]
HSPU Handstand Push-ups (6 Min EMOM Pick a number you can repeat every min for 6min( 3 options) 1- Strict HSPU- total volume increases each week 2- Raised strict HSPU 3- Zero HSPU- KB Z press to build strength Across all options bigger total volume than last week.) 6 Min EMOM Pick a number you […]
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 150 Double Unders 50 Push Ups 15 Power Clean 50/35KG
PARTNER WORKOUT Metcon (Time) <table><tbody><tr><td><p>For Time</p><p>Row 3k</p></td></tr><tr><td><p>150 KB Snatch 24/16kg<br />150 Abmat Sit Ups<br />150 KB Hang Clean & Jerk 24/16kg 150 Abmat Sit Ups<br />150 KB Facing Burpees</p><p>Time cap 40 mins</p></td></tr></tbody></table>