Crossfit – Mon, Feb 16 Split Jerk (Split Jerk 6×3 @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD AMRAP 22 Mins (AMRAP – Rounds and Reps) 6 KB Snatch (24-16) (Each side)6 Burpees O KB6 Split Jerk (40-30)6 V Sit Ups (Each side)6 American KB Swings (24-16)6 Abmat Sit Ups
Skills work – Sun, Feb 15 Deadlift (1×1 RM)
Crossfit – Sun, Feb 15 GUIDOS WILDCARD
Crossfit – Sat, Feb 14 WOD 1 AMRAP 10 Mins (AMRAP – Rounds and Reps) 200 Mts row30 Jumping Jacks20 Walking Lunges WOD 2 AMRAP 10 Mins (AMRAP – Rounds and Reps) 200 Mts Run30 Skipping20 Thruster Ball (9-7)
Crossfit – Fri, Feb 13 15 Mins Skill Works Kipping Pull Ups PARTNER WOD AMRAP 20 Mins (AMRAP – Rounds and Reps) 20 Pull Ups – YGYG20 Wall Balls- YGIG20 Lunges Jump- YGIG20 DU / 40 SU- YGIG
Crossfit – Thu, Feb 12 Hang Power Clean (Hang Power Clean 5×5 Progressive Weight to 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SS With 25″ Squat Hold ) WOD 1 EMOM 10 Mins (AMRAP – Rounds and Reps) Even Minutes: 12 Power Clean (40-30)Odd Minutes: 8 Burpees Over the bar WOD 2
Crossfit – Wed, Feb 11 Incline Bench Press (Weight) Incline Bench Press 5 x 6 to 85 {133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SS with 5×5 Negative Push Ups WOD WAVE LADDER FOR TIME (Time) 10-5-10-5-10-5-10-5-10-5 CTBPike PuStrict Push Press BB (30-20)Hollow Rock
Crossfit – Tue, Feb 10 Front Squat (Front Squat 5 Sets 2×4 50{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2×3 60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1×3 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1×2 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1×2 85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD CHIPPER- For Time (Time) 20 OH Lunges KB (20-16) TOTAL20 Abmat Sit Ups20 DU / 40 SU20 Step Ups100 Mts Run16 OH Lunges KB (20-16) TOTAL16 Abmat Sit Ups16 DU / 32 SU16 […]
Crossfit – Mon, Feb 9 Push Jerk (Push jerk 5×5 Progressive Weight to @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD 1 AMRAP 8 Mins (AMRAP – Rounds and Reps) 10 Push Ups8 Burpees150 Mts row5 Walk Out WOD 2 AMRAP 8 MIns (AMRAP – Rounds and Reps) 10 TTB10 Wall Balls (9-7)10 American Kb Swings (24-16)
Skills work – Sun, Feb 8 Squat Clean (1×1 RM)