Barbell 06-23-19
Monday
Push Press 5 x 2
Pendlay Row 3 x 3
Superset1, 3 x 12 Bench Press & Ring Row
Superset2: 3 x 10 Seated OH DB Press & Strict Pull-Ups
Tuesday
Front Squat 3 x 5
Strict Pull-Up 3 x 5
Back Squat 3 x 5
Strict Chin-Up 3 x 5
Superset 1: Front Foot Elevated Step Back Lunge 3 x 8ea
Single Arm DB Row 3 x 8ea
Thursday
Deadlift 3 x 5
Dumbbell Bench Press 3 x 6-8
RDL 3 x 6-8
Close Grip Bench Press 3 x 6-8
Superset: 3 x
20 Heavy Russian KBS
Push-Up
Workout of the Day 06-24-19
Strength
Thruster 4-3-2
CrossFit Conditioning
15-12-9-6-3
Hang Squat Clean Thrusters 30/20#
5-5-5-5-5
Pull Ups (Jumping Pull-Ups)
CrossFit Competitor
15-12-9-6-3
Dumbell Clusters 50/35#
3-3-3-3-3
Ring Muscle Ups
Please Post Results to TRIIB.
Workout of the Day 06-23-19
CrossFit Conditioning
3 x 8:00 EMOM w/ 2:00 break b/w
A1: 30m Single Arm Dumbbell Overhead Carry
A2: 0:50 Bike
B1: 12 DB Alternating Strict Press 20X0
B2: 14 Dumbbell Lunges 20X0
C1 12 Dumbbell Bent Over Row 30X0
C2 0:30 Handstand Hold (wall facing)
CrossFit Competitor
3 x 8:00 EMOM w/ 2:00 break b/w
A1: 30m Single Arm Dumbbell Overhead Carry 70/50
A2: 12/9 Bike
B1: 12 DB Alternating Strict Press 20X0
B2: 14 DB Lunges 20X0
C1 12 Dumbbell Bent Over Row 30X0
C2 0:30 Handstand Shoulder Taps (wall facing)
Please Post Results to TRIIB.
Workout of the Day 06-22-19
CrossFit Conditioning
'Scaled '21 Guns'
21 Minutes, As Many Rounds as Possible
200-400 meter Run
12 Push-Ups
10 Box Jumps 20/16
8 Sprawls
6 Pull-Ups / Ring Rows
CrossFit Competitor
'21 Guns'
21 Minutes, As Many Rounds as Possible
400 Meter Run
21 Push-Ups
21 Box Jumps 24/20 in
15 Burpees
9 Pull-Ups
Please Post Results to TRIIB.
Workout of the Day 06-21-19
CrossFit Conditioning
2 Minutes
30 Wallballs 14/10, 20/14
Max Calorie Bike
2 Minutes
20/15 Calorie Bike
Max Distance Sled
2 Minutes
50 Meter Sled
Max Wallballs
2 Minutes
20/15 Calorie Bike
Max Wallballs
2 Minutes
50 Meter Sled
Max Calorie Bike
2 Minutes
30 Wallballs
Max Distance Sled
4:00 Rest between efforts
Please Post Results to TRIIB.
Workout of the Day 06-20-19
Strength
Dumbbell Incline Bench Press
8-6-6
CrossFit Conditioning
Partner I Go You Go, Alternate Movements
12 Rounds Total
8 D-Ball Cleans 70/50, 100/70
10 PVC Jump Overs 24/20, 30/24
12 Push Press 95/65#, Push Jerk 135/95
20 Jumping Lunges (lunges) 1/.75
100 Meter Sprint
Please Post Results to TRIIB.
Workout of the Day 06-19-19
Conditioning
2 Sets of:
9 Minutes, As Many Rounds as Possible
400 Meter Row
4 Man Makers 25/15, 35/25
Rest 2:00
9 Minutes as Many Rounds as Possible
.8/.6 Bike
8ea Single Arm Snatch 35/25, 1.5/1
Rest 2:00
Please Post Results to TRIIB.
Workout of the Day 06-18-19
Skill
8 Minutes, Every :30
3 Clean DL
3 Muscle Clean
3 Power Clean
Rest/Add load
CrossFit Conditioning
8 Rounds, Every 2:00 complete
5 Power Cleans
200 Meter Run
CrossFit Competitor
8 Rounds, Every 2:00 complete
1 Hang Power Clean + 1 Power Clean
200 Meter Run
Please Post Results to TRIIB.