August 2018 - Page 2 of 5 - Chimney Rock Crossfit

Workout of the Day 08-25-18

Strength
3 x 10 DB Bench Alternate Arms each rep, 20X1

Conditioning
"Felix The Cat"
6 Rounds
9 Burpees
9 Box Jumps
9 Pull-Ups
9 Thrusters 95/65#
9 Toes to Bar
*20# weight vest if you have it

Please Post Results to TRIIB.

by mike metzger

Workout of the Day 08-24-18

Strength
Split Jerk 3-3-2-2-1-1

Conditioning
5 Rounds
400 Meter Row
4/4 Single Arm Split Jerk *switch feet every rep, arm every 4
12 Goblet Lunges 20X1 *6 per leg

Please Post Results to TRIIB.

by mike metzger

Workout of the Day 08-23-18

Strength
7 x 1 Clean, Squat or Power

Conditioning
15 Minutes,
1:30 on, 1:30 off
12 Dumbbell Clusters 45/30#
Max Calorie Bike in remaining time

Please Post Results to TRIIB.

by mike metzger

Workout of the Day 08-22-18

Strength
3 Rounds:
5 Front Rack Shrimp Squats OR Split squats 3011
10-15 GHD Side Crunches OR 0:45 Weighted Side Planks

Conditioning
15 Minutes with a Partner:
I go, You go, *Partner can begin while the other partner is on the box jumps
5 Shoulder to Overhead 115/75
10 Deadlifts
15 Box Jumps

Please Post Results to TRIIB.

by mike metzger

Strength and Conditioning
4-5 Rounds
2-3 Back Squat 1012
Rest 0:30
6 Seated Box Jump
Rest 0:30
2-4 Strict Muscle-Up + :20 Ring L-Sit OR
4-6 Dips + :20 Dip support hold
Rest 0:30
200 Meter Run
Rest 2:00

Please Post Results to TRIIB.

by mike metzger

Barbell 08-20-18

Monday
Bench Press 3 x 1 @ or above 92%
3 x 10
Superset: 3 x 12 DB Incline Bench & Ring Row
Superset: 3 x 10 Pull-Ups and 20 Push-Ups
3 x 10ea Single Arm DB Hi-Pull
Finishers

Tuesday
Back Squat 3 x 1 @ or above 90%
Back Squat 3 x 8 drop set
Sumo Deadlift 3 x 15
KB Finisher

Thursday
Front Squat 3 x 1 @ or above 90%
Front Rack Lunge 3 x 5ea
Deadlift 5 x 5 building
DB Finisher

by mike metzger