FRIDAY 19/02/16

Category Archives: Long

FRIDAY 19/02/16

A1. Run, Row, or Bike 5 minutes A2. 4 sets @ easy pace: 5 Box Jumps or Step-Ups 5 Push Press, 20/15 5 Toes-to-Bar A3. EMOM 9, alternating: a) 8 Box Jumps or Step-Ups b) 6 Push Press, begin at 40/25 and add each round c) 4 Toes-to-Bar C. CrossFit Games Open Workout 12.3 AMRAP 18: […]

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THURSDAY 04/02/16

A. EMOM 9, alternating: a) 10 Medicine Ball Cleans b) 5 V-Ups + 10 Hollow Rocks c) 5 Muscle-Up Transitions on Low Rings B. CrossFit Games Open Workout 14.4 AMRAP 14: 60 Calorie Row 50 Toes-to-Bar 40 Wall Ball, 20# to 10’/14# to 9′ 30 Cleans, 135#/95# 20 Muscle-Ups Notes Follow 2015 Open standards precisely.

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WEDNESDAY 27/01/16

A. 5 sets @ easy pace 1 Rope Climb 5 V-Ups + 10 Hollow Rocks 10 Air Squats B. For Time with a Partner: Row 1500m 100 Wall Ball 75 Toes-to-Bar 50 Push Press (45/30) 25 Power Snatch (45/30) 50 Sumo Deadlift High Pulls (45/30) 100 Medicine Ball Cleans Row 1500m *One partner working at a […]

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WEDNESDAY 02/12/15

A. Dodgeball B. Gymnastic Skills Development C. 800m Run 30 KB swings (24/16) 20 OH Plate Lunges (20/15) 10 HSPU 3 rounds Scaled 800m Run 30 KB Swings (16/12) 20 Lunges 10 Press-ups 3 rounds

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WEDNESDAY 18/11/15

400m Run 100 Double-unders 80 Walking Lunges 60 Air Squats 40 Press-ups 20 Toes to Bar 300m DB/KB Farmer’s Carry 20 Toes to Bar 40 Press-ups 60 Air Squats 80 Walking Lunges 100 Double-unders 400m Run

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