Yearly Archives: 2023

CrossFit - Tue, Mar 7Metcon (Weight)<p>20 Minute EMOM</p><p>2 Back Squat @85% of one Rep max</p>

CrossFit - Mon, Mar 6Dumbbell bench press (7x7 AHAP)Dumbbell pullovers (5x6)Metcon (AMRAP - Rounds and Reps)<p>15 minute AMRAP</p><p>5 Pull ups</p><p>10 HRPU</p><p>15 Cal Row</p>

CrossFit - Sun, Mar 5Sunday special (AMRAP - Rounds and Reps)20 minute AMRAP 10 Cal Bike 11 T2B 12 DB Snatch 70/50 6 each arm

CrossFit - Sat, Mar 4Metcon (Time)<p>Partner work</p><p>Cash in: 200 Cal bike Break up as needed</p><p>4 Rounds of you go I go of</p><p>10 Power Cleans 135/115</p><p>10…

CrossFit - Fri, Mar 3Hotel Hell (Time)100 DB squat Clean Thrusters 35/25 At the top of each minute 5 Burpees

CrossFit - Thu, Mar 2Metcon (Time)<p>5 Rounds</p><p>10 KBs 70/53</p><p>10 T2B</p><p>30 DUs/90 Singles</p><p>10 KB SDHP</p><p>10 Box jumps 24/20</p>

CrossFit - Wed, Mar 1Metcon<p>10 Minute EMOM</p><p>5 Ring Dips</p><p>5 Strict pull ups</p>Metcon<p>20 Minute EMOM</p><p>MIN 1: 6Deadlift 275/185</p><p>Min 2: 12 Wall Balls 25/20</p>

CrossFit - Tue, Feb 28Back Squat (7x5 AHAP)Metcon (AMRAP - Rounds and Reps)<p>20 minute AMRAP</p><p>10 DB Power Cleans 60/30</p><p>10 5 each leg 60/30</p>

CrossFit - Mon, Feb 27Metcon (Time)<p>10 Rounds</p><p>10 Bench Press 155/95</p><p>10 Pendlay Rows 155/95</p><p>20 Cal Row</p>

CrossFit - Sun, Feb 26Metcon (Time)<p>4 Rounds</p><p>25 Cal Bike</p><p>10 DB squat Cleans 35/25</p><p>30 Lunges holding 1 DB in the front rack</p><p>40 Mountain Climbers</p>