The Incredible Hulk! AMRAP 20 5 Deadlifts (115/75) 5 Hang Power Cleans (115/75) 5 Front Squats (115/75) 5 Push Press (115/75) 5 Back Squats (115/75) **Partner style, IGYG Switch every round**
190902
deadlifts
CrossFit-190718
MetCon/Cardio LM For Time 600m Run w/ MB (20/14) 25 DL (185/135) 50 WB (20/14) 75 Box Stepup w/ MB (24/20) 50 WB 25 DL 600m Run w/ MB R = 4min, DL = 2min, WB = 3min, BSU =… Read more »
CrossFit-190614
Deadlifts=booty gainz! Which will make your Friday better! Strength/MetCon 5 RFT 5 DL (225/155) 10 Burpees DL = 30sec B = 1min Then, Tabata x 4ea Hardstyle Plank L Side Plank R Side Plank *Retest from 9/4/18 Optional BuyOut “The… Read more »
CrossFit-190401
Deadlifts and Donuts! (but no donuts) Strength/MetCon 5 RFT 5 DL (275/195) 10 Burpees to Plate (45) DL = 30sec, B2P = 1min *Retest 10/19/18 Optional BuyOut “Body Armor v3”
CrossFit-190328
Its HEAVY lifting day!! WOOHOO!!! Strength E3MOM x 5 5 Deadlift Cluster* *Heavy Then 3 Sets 4 Ring Dips :20 Support Hold :20 Rest 4 Ring Dips :20 Catch Hold :20 Rest Optional Buy Out “Push & Pull”
CrossFit-190320
Strength/MetCon 21-15-9 DL (185/130) Bar Facing Burpee *50 DUs after every round DL = 21 (1:30), 15 (1:00), 9 (:30) BFB = 21 (2:00), 15 (1:30), 9 (1:00) DU = 1:00 *Retest from 6/6/18 & 9/21/18 Optional Buy Out “International… Read more »
CrossFit-190302
Strength/MetCon 10 RFT 10 DL (155/110) 10 PCl (155/110) 10 S2OH (155/110) *Break this up how you want b/n you and your partner *No set reps, no set rounds, just finish *25min Cap Optional Buy Out “Show & Go”
CrossFit-190122
Your butt will thank you later!!! Strength/MetCon 21-15-9 DL (275/190) Burpees *B = 1:30, 1min, 30sec; DL = 2min, 1:30, 1min *STRETCH DAY TODAY Optional Buy Out “Scapjacked v2”
CrossFit-190116
Build your strength, build your body, build your confidence! Strength/MetCon AMRAP 3 X 5 5 DL (135/95) 6 PCl (135/95) 7 BSQ (135/95) *FSQ if can’t BSQ *Retest from 10/2/18 Optional Buy Out “Dat Pump Do”
CrossFit WOD- 181208
Don’t worry Harsha, you get a partner to help math after this one. Cardio For Time 100DL (155/110) 80 DB Step-ups 60 Power Cleans (155/110) 40 DB S2OH (50/35) 20 Power Snatch (155/110) *23min cap *Alt every 10 reps… Read more »
Today's WOD
CrossFit Programming – Week of February 24th, 2020
CrossFit Programming – Week of Feb 24, 2020
Monday
15 minutes
Build to Heavy
Snatch + Hang Snatch
For Time
21-15-9
Squat Snatch 95/65
GHD Situps
Tuesday
For Total Reps/Cals
At 0:00 & 14:00
6 min AMRAP
1k/800m Row
In remaining time
AMRAP Ring Pushups
At 7:00 & 21:00
6 min AMRAP
4:00 Airbike for cals
In remaining time
AMRAP Air Squats
Wednesday
20 minutes
Build to Heavy
3 Reps
No TnG
Thursday
50 Box Jumps 24/20
50 Jumping Pullups
50 Russian KbS 53/35
50 Walking Lunges
50 Knees to Elbow
50 Push Press 45/35
50 Good Mornings 45/35
50 Wallballs 20/14
50 Burpees
50 Doubleunders
Friday
12 minutes
Build to Heavy
3 Reps
For Time
100 Front Squats 115/85
Every Break 10 HSPU
Limit – 6 Penalties
Saturday
25 min AMRAP
3-6-9-12-15-18..etc
- Power Clean 185/125
15 Burpees over Bar
400m Run
REMINDER: ONLY BROWN LEVELS SHOWN
Posted in Workout of the Day
Tagged clean and jerk, crossfit, crossfit programming, crossfit wod, crossfit workout of the day, programming, snatch, tng, touch and go, training, weightlifting, wod, workout of the day
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