Friday 5.14.21

CrossFit Workout of the Day

A. E3MOM for 9 minutes Deadlift:
2×7 @ 80% of 7rm
1×7@ 90% of 7rm

B. 500m c2b / 20/14c echo bike
15 snatches 135/95
15 bob
15 power clean 135/95
500m c2bike

C. Banded bird-dog
3×10 each side

Thursday 5.13.21

CrossFit Workout of the Day

A. single-arm db push-jerk
12 minutes
build to a 3rm sa db push jerk each side

B. partner interval training
4 x 30s amrap @ each mvmt for each partner
c2bike
db bench press 50/35
goblet squat 50/35
t2b
c2bike

– score is total reps

0-4 minutes: c2bike
5-8 minutes: db bench press
9-12 minutes: goblet squat
13-16 minutes: t2b
17-20 minutes: c2b

C. sa oh carry
accumulate a 400′ carry each arm

Wednesday 5.12.21

CrossFit Workout of the Day

A. EMOM for 8 minutes:
5 power clean

– end heavier than previous hpc weight.

B. For time
800m run
1k row
800m run
1k row
800m run

C. 10 minutes
static stretch

Tuesday 5.11.21

CrossFit Workout of the Day

A. every 2 minutes for 12 minutes Bench Press:
3
3
3
2
2
2

– end heavier than last week.

B. SuperBad
5m amrap
21 dual kb russian kb swings 35/26
21 dubs

3m rest

5m amrap
15 dual kb push press
15 box jumps 24/20

3m rest

5m amrap
9 dual kb snatches
9 lateral kb burpees

C. 10 minutes
foam roll

Monday 5.10.21

CrossFit Workout of the Day

A. Every 90s x5 rounds
2 power snatch @ 80%
2 oh squat
every 90s x5 rounds
1 power snatch @ 90%
2 oh squat

– build to a max

B. E90s for 5 rounds
5 @ 90-100% of power snatch 1rm

C. every 2 minutes for 6 minutes
5 Front Squats @ 75-82% of 1rm

D. tke
3×20 each leg

optional conditioning
3x
15/11 cal echo bike
2m rest
12/9 cal echo bike
1m rest
10/7 cal echo bike
5m rest

– bike sprints are to be an all out effort. modify intensity to express an all out effort each set.

Friday 5.7.21

A. 15 minutes
Build to a 7rm Deadlift

B. Ingrid
10 rounds for time
3 snatches 135/95
3 bob

C. Jefferson Curl
3×5

Thursday 5.6.21

CrossFit Workout of the Day

A. Every 90s x 7 rounds
7 hang power clean

B. For time
40 db sto 35/20
30 pull-ups
20 tgu 35/20
30 pull-ups
40 db sto

C. banded face pull
3×12