Tuesday, 7-16-19
E3MOM x 9 min (3 sets)
15 Back Squats @ 30-40% of 1 RM
With a 23 min running clock complete:
5 min EMOM
40yd Sprint
rest 1 min
Every 90 seconds for 6 sets (9min)
100m Sprint
rest 2 min
Every 3 min for 6 min
400m Sprint
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Strength/Skill -E.M.O.M. 12 mins. Even min. 15 Air Squats Odd min. 5 Power Cleans 135/95 Be able to TnG for at least three reps. Rest Two mins./Set up 15 min A.M.R.A.P. 9 Deadlifts 135/95 12 Wall Balls 20/14 15 Box Jumps 24/20 Time to beat 9 rounds + 2 Deadlifts Matty P.
Wednesday, 12-26-18
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Wednesday, 6-29-16
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Thursday, 2-19-15
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Wednesday, 12-11-13
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Strength Skill – Weighted Pull-up – 5-5-3-3-3-2-1 (Increase weight per set) 3 Rounds: 8 Shoulder to OH 16 Pistols Then 3 Rounds: 8 Front Squats 16 Situps Then 3 Rounds: 4 Ground to OH 2 Rope Climbs Rx – 155/110 Advanced – 135/95 Beginner – 115/80
Monday, 10-31-11
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Check out the youngest CrossFitter!!!! Skill/Strength – Box Squats 5-5-4-3-2 21-15-9 Ring Push-ups Pull-ups Box Jump 30/24 CrossFit Kryptonite