Tuesday, March 12, 2019
A. 2 Rounds:90 Bike Cal:30 rest:90 L-sit Press:30 rest:90 Row Cal:30 rest B. Alternating EMOM 6 minutes10 Acher Rows:45 plank hold
Tuesday, March 12, 2019 Read More »
A. 2 Rounds:90 Bike Cal:30 rest:90 L-sit Press:30 rest:90 Row Cal:30 rest B. Alternating EMOM 6 minutes10 Acher Rows:45 plank hold
Tuesday, March 12, 2019 Read More »
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.
AMRAP 10 min: 15 Deadlifts (135/95) 15 pushups https://library.crossfit.com/free/pdf/07_03_Pushups.pdf
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
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
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