Wednesday, February 13th, 2019
20 min AMRAP: 50′ walking lunge (width of room x 2) 10 DB push-press 500m Row
Wednesday, February 13th, 2019 Read More »
20 min AMRAP: 50′ walking lunge (width of room x 2) 10 DB push-press 500m Row
Wednesday, February 13th, 2019 Read More »
A. 3 rounds not for time: (no more than 12-15 min)10 tall box step ups (5 each leg) 50′ each arm heavy DB/KB overhead carry 10 single arm DB OHS (5 each arm) B. For time: 21 Overhead Squats, 42 Double Unders 15 Overhead Squats, 30 Double Unders 9 Overhead Squats, 18 Double Unders
Tuesday, February 12, 2019 Read More »
CrossFit: 3 rounds for time of: 30 dumbbell snatches 30 toes-to-bars QuickFit: 4, 3 min rounds, w/1 min rest 5 pushups 10 ring rows 15 air squats
CrossFit “Scotty” AMRAP 11 Min: 5 deadlifts 18 wall balls 17 burpees over the bar Scott “Scotty” Deem, 31, of San Antonio, TX, was killed while responding the a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday
Teams of 3: only 1 working at a time AMRAP 15 min: 50 Calories of Assault Bike 50 Dumbbell Thrusters
A. Deadlift Warm up:10x empty bar, 6 x 30-40%, 5×40-50%, 3x 50-60% Working Sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min Emom. B. 10-8-6-4-2 reps for time: (10 min cap) kipping pullups lunges x each leg
Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 4-6 turkish getups (2-3 per arm) Station 2 – Strict Pull-Ups x 6-12 reps *use eccentric lowering if those were a challenge for you last week, add weight if the eccentric work was easy for you last week. Station 3 – 60
Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps *spend 8-10 min on each piece building to a solid heavy single strict press, then a solid heavy triple push press and finally a solid heavy set of 5 push jerk.
TEST DAY 1 A. 1RM Deadlift B. AMRAP 5 min – Pullups 1. beginner- body row/assisted pullup 2. int- non assisted pullup 3. adv- non assisted chest-bar pullup