• 27JAN
    0 Comments

    1/28 CROSSFIT- Wednesday

    Main – CrossFit Warm-up 4 RNFT 5 Good Morning 5 Snatch balances or OHS 5 Push Jerks 5 Pause Front Squats, 3 count Weightlifting 3 Position Clean (10min EMOM) Advanced: Floor, Mid thigh, Hi-hang All others: Hi-hang, Mid thigh, Floor Weightlifting Halting Snatch Grip Deadlift (7×2, Heavy) Pause below the knee for a 3 count

  • 26JAN
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    1/27 CROSSFIT- Tuesday

    Main – CrossFit Metcon Metcon (4 Rounds for reps) 4x5min AMRAP 80-90% effort 70 DU or 140 Singles Run 100m 20 S2O 95/65 20 KBS 53/35 20 DB Snatches, 5-10LBS HEAVIER THAN LAST WEEK Rest 3mins Switch order each set

  • 25JAN
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    1/26 CROSSFIT- Monday

    Main – CrossFit Strength Back Squat (10min EMOM 3 Reps @75% 1RM) Metcon Metcon (6 Rounds for reps) run: 800 meters, rest 3 minutes, row: 1,000 meters, rest 3 minutes, run: 400 meters, rest 90 seconds, row: 500 meters, rest 90 seconds, run: 200 meters, rest 45 seconds row: 250 meters

  • 23JAN
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    1/24 CROSSFIT- Saturday

    Main – CrossFit Metcon Metcon (Time) “Team Diane” Teams of 2 42, 30, 18 Deadlift 225/135 Handstand Pushups Teams of 3 63, 45, 27 Deadlift 225/135 Handstand Pushups *Ideally one bar per group *only one team member working at a time

  • 22JAN
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    1/23 CROSSFIT- Friday

    Main – CrossFit Midline 30 mountain climbers (knees close) 20 Half TGU, heavy 30 mountain climbers 40 hip touches 30 mountain climbers 200m farmers carry, Heavy **10min Cap** Metcon Metcon (Time) 3 RFT: 50 walking-lunge steps 100-ft. handstand walk or 10 Wall Walks 200m run **15min Cap**


Main - CrossFit

Warm-up

4 RNFT

5 Good Morning

5 Snatch balances or OHS

5 Push Jerks

5 Pause Front Squats, 3 count

Weightlifting

3 Position Clean (10min EMOM)

Advanced: Floor, Mid thigh, Hi-hang

All others: Hi-hang, Mid thigh, Floor

Weightlifting

Halting Snatch Grip Deadlift (7x2, Heavy)

Pause below the knee for a 3 count

5 box jumps after each set,

Adv: 6 single leg, 3 each leg

rest 60-90 sec. between sets