Wednesday 11.25.20

CrossFit Workout of the Day

Every 2 Minutes x 4 rounds
6-8 strict pull-ups w/ 3s eccentric descend


8 rounds for time
250m/200m row or 12/9 cal bike or 200m run
1 minute rest

Tuesday 11.24.20

CrossFit Workout of the Day

Push Press
In 15 Minutes Build to a 3RM

21 Minute AMRAP
14 Alt. box step-ups 24/20
10 Single-arm alt. db hang power snatch 35/20
6 Push-ups 

Powell Raise
3×12 each arm

Monday 11.23.20

CrossFit Workout of the Day

Back Squat
In 15 Minutes Establish a 2RM

4 Rounds for reps
20 second AMRAP:
Kettlebell Sumo deadlift high pull 70/53
20 second ARMAP:
Burpees
20 second AMRAP:
Calorie row or calorie bike or double-unders
3 minute rest

Spanish squat
3x30s

Friday 11.20.20

CrossFit Workout of the Day

Every 2 Minutes for 10 Minutes
Sumo Deadlift
3 reps

– build to a heavy set of 3 reps for the day. not a max. 

24 Minute AMRAP
30s work / 30s rest

8 Alt. Dumbbell Snatches 50/35
8 Cal row
8 Box Jumps 24/20

– begin work where you left off. 

Single-leg glute bridge
3×12 each leg

Thursday 11.19.20

CrossFit Workout of the Day

Every Minute for 8 Minutes
Strict Dips
5-7 reps

For Time
48/34 Cal row
48 Wallball Russian twists

2 Rounds:
24 Hollow rocks
24/16 Cal row

3 Rounds:
16 Wallball sit-ups
16/11 Cal row

8-10 minute coach led stretching

 

Wednesday 11.18.20

CrossFit Workout of the Day

For Time
30/20 Cal Bike
800m run / 1k row

– attack bike aggressively!
bike timecap – 3 minutes. 

Every Minute for 12 Minutes

Minute 1) 1 Turkish get up each arm
Minute 2) 8 Alt. goblet step-ups @ ahap 24/20
Minute 3) 30s L-sit

8-10 minutes coach led stretching

Tuesday 11.17.20

CrossFit Workout of the Day

Every 2 Minutes for 10 Minutes
Hang Power Snatch
3 reps

– build throughout the 5 sets not exceeding a moderate load. 

2 Rounds For Time
15 Hang Power Snatch 75/55
15 Box Jump Overs 24/20
15 Push Press 75/55
15 Burpees
15 Russian kb swing 70/53

3 Rounds:
8-12 db curl+ Arnold press
near max set unbroken push-ups
3 minute rest