Month: September 2019

Workout of the Day 09-08-19

Strength 1:
3 x 11 Chin-Up
Same Loading / Bands as Last Week

Strength 2:
4 Sets
10 Rear Foot Elevated Split Squats 2020
10 Barbell Pendlay Row

CrossFit Conditioning / Competitor:
10 Minutes as Many Rounds as Possible
20/30 Box Jump (Overs) 24/20, 30,24
20/30 Calorie Row

by mike metzger

Workout of the Day 09-07-19

CrossFit Conditioning:
Conditioning Dork
6 Rounds
100 Jump Rope
12 Kettlebell Swings 1/.75
10 Sprawls / Burpees
12 Kettlebell Swings

CrossFit Competitor:
Dork
6 Rounds
60 Double-Unders
30 Kettlebell Swings 1.5/1
15 Burpees

by mike metzger

Workout of the Day 09-06-19

CrossFit Conditioning:
30 Minutes, Every Minute on the Minute

1. 150/125 Meter Row
2. 50 Meter Bear Crawl
3. 10/8 Calorie Bike
4. :20 - :30 Hanging Knee Tuck
5. 100 Meter Run

CrossFit Competitor:
30 Minutes, Every Minute on the Minute

1. 200/150 Meter Row
2. 15 Meter Handstand Walk
3. 12/10 Calorie Bike
4. :30 L-Sit
5. 100 Meter Run

by mike metzger

Workout of the Day 09-05-19

CrossFit Conditioning:
2 Times, Rest 3:00 between then repeat
3 Minutes as Many Rounds as Possible:
7 Thrusters 75/55#
7 Jumping Pull Ups

Rest 6 minutes

2 Times, Rest 3:00 Between then repeat
3 Minutes as Many Rounds as Possible
7 Deadlift 155/105#
7 Push-Up

CrossFit Competitor:
2 Times, Rest 3:00 between then repeat
3 Minutes as Many Rounds as Possible
12-9-6
Thrusters 95/65#
Pull Ups

Rest 6 minutes

2 Times, Rest 3:00 Between then repeat
3 Minutes as Many Rounds as Possible
12-9-6
Deadlift 225/155#
Handstand Push-Up

by mike metzger

Workout of the Day 09-04-19

Strength / Skill:
Every :90 x 8 Rounds
1 Clean DL
1 5 second negative to Low Hang
1 Low Hang Power Clean
1 Power Clean

CrossFit Conditioning / Competitor:
8 Minutes
Minute 1. 15 Dumbbell Hang Clean and Jerks 30/20, 50/35
Minute 2. 15 Sprawls or Burpees As Fast as Possible

by mike metzger

Workout of the Day 09-03-19

Strength:
Front Squat
3 x 6 @ 2220

CrossFit Conditioning / Competitor:
3 Rounds
20 Goblet Step Ups 1.5/1, 2/1.5
50 Meter Single Arm Front Rack Carry, each
400 Meter Run

by mike metzger

Workout of the Day 09-02-19

Happy Labor Day!

Conditioning / Competitor:
Partner 'The Double Seven', share as desired
7 Rounds
14 Push Ups / Handstand Push-Ups
14 Thrusters 95/65, 135/95
14 Hanging Knee Tucks / Knees to Elbow
14 Deadlifts 185/125, 245/165
14 Sprawl / Burpee
14 Kettlebell Swings 1.5/1, 2/1.5
14 Ring Rows / Pull-Ups

by mike metzger