Monday, March 11
A. 3 Sets not for time:10 KB deadlift10/leg Russian Step Ups15-20 Push-ups B. 10 Minutes AMRAP5 Strict Pullups10 Burpees15 Russian KB Swings
bloomington
Thursday 5/3
CrossFit: 4 sets for quality: 30 sec of russian KB swings Rest 30 sec 30 sec of goblet squats Rest 30 sec 30 sec of L/R side turkish get ups Rest 30 sec 30 sec of goblet reverse lunges Rest 30 sec 30 sec of L/R side KB windmills Rest 30 sec QuickFit: 5 rounds: …
Thursday
AMRAP 10 min: 15 Deadlifts (135/95) 15 pushups https://library.crossfit.com/free/pdf/07_03_Pushups.pdf
Wednesday
Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 8-12 reps Station 3 – Alternating pistols x 16-20 reps total “A strength and conditioning regimen devoid of gymnastics practice and skills is deficient” Greg …
Tuesday
From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of: 6 pull-ups 12 push-ups 18 squats Etc. Continue for as long as possible …
Monday
A. Clean warmup: burgener warmup + top-down setup + loading *scale weight to 40-50% of 1rm. B.For time: 135/95# squat cleans, 10 reps 50 GHD sit-ups *scale to abmat squat cleans, 8 reps 40 GHD sit-ups squat cleans, 6 reps 30 GHD sit-ups squat cleans, 4 reps 20 GHD sit-ups squat cleans, 2 reps 10 …
