Workout of the Day 10-08-19

Strength:
Front Squat 5 Rep Max

CrossFit Conditioning:
 8 Rounds
10 Dumbbell Reverse Lunges 35/25
10 Ring Rows
35 Double Unders

CrossFit Competitor:
 80 Dumbbell Reverse Lunges 50/35#
60 Pull-Ups
300 Double Unders

by mike metzger

Workout of the Day 11-07-19

CrossFit Conditioning / Competitor:
 8 Minutes EMOMs, with 2:00 rest between pairs
A1. 0:45 Front Rack Hold (G/Y)
A2. 0:25 Side Plank Bends
B1. 0:25 Slow Goblet Step Downs (G/Y)
B2. 15 Glute Bridge Floor Press (60/45)
C1. 8ea Single Arm Ring Row
C2. 0:50 Jog (200m Run)
Rest. Then,
2 x 800 Meter Run w/ 2:00 Rest Inbetween

by mike metzger

Endurance 10-07-19

Monday
TBD

by mike metzger

Workout of the Day 10-07-19

Strength:
Front Squat 5 Rep Max

CrossFit Conditioning / Competitor:
 5 Rounds, Every 4:00 Complete
12 Lateral Box Jump Overs 20/16, 24/20
80 Meter Dual Kettlebell Front Rack Carry G/Y, R/G
400 Meter Run

by mike metzger

Barbell 10-06-19

Monday
3 x 10 Superset DB Inclince & Strict Pull-Up
3-2-1-1-1
Bench Press
5 x 5 Bent Over Row

Tuesday
3-2-1-1-1
Front Squat
Chin-Up
Sumo Deadlift

Thursday
3-2-1-1-1
Back Squat
Pull-Up
Deadlift

by mike metzger

Workout of the Day 10-06-19

Strength:
3 x 15 Chin-Up
then,
3 Sets
8/side Dumbbell Reverse Lunge to Romanian Deadlift
10/side Single Arm High Pull

CrossFit Conditioning & Competitor:
 4 x 50 Meter Sled Push as Heavy as Possible

by mike metzger

Workout of the Day 10-05-19

CrossFit Conditioning / Competitor:
 Partner 'McGhee'
30 Rounds, As Many Rounds as Possible
5 Deadlift 205/135 (275/185)
13 Push-Ups
9 Box Jumps 20/16 (24/20)

by mike metzger

Workout of the Day 10-04-19

CrossFit Conditioning / Competitor:
 20 Minutes, Every 2:00 Complete either:

  1. 8 Barbell Push Jerks 95/65 (135/95) + 50-100 Double Unders
  2. 12 Goblet Curtsy Squats 1.5/1 (2/1.5) + 10/8 (12/10) Calorie Bike

by mike metzger

Workout of the Day 10-03-19

CrossFit Conditioning / Competitor:
 2 Rounds
1000 Meter Row
3:00 Rest
30 FAST Sprawls, Sprawl to Lateral Jump Over, Burpee Box Jump 24/20
3:00 Rest

by mike metzger

Workout of the Day 10-02-19

Strength / Skill:
 8 Rounds, Every 1:30 Perform:
1 Clean Pull + 1 Power Clean

CrossFit Conditioning / Competitor:
 Teams of 3, Stadium Style
9 Power Clean 115/75, 185/125
600 Meter Run
15 Power Clean 95/65, 155/105
400 Meter Run
21 Power Clean 75/55, 135/95
200 Meter Run
*Partners begin 2:00 after, 1 bar per team

by mike metzger