Workout of the Day 11-19-18

Workout of the Day 11-19-18 Strength & Conditioning 4 Rounds 0:00 – 3:00 3-5 Back Squats 20X1 1-2 Rope Climbs (Legless) 3:00 – 7:00 10 Hang Power Snatch @ 50% of max (6-8, 60%) 25-50 Double Unders (50-100) Please Post Results to TRIIB.

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Barbell 11-19-18

Barbell 11-19-18 Monday 3 x 10 Wide Grip Bench & DB Hang Muscle Clean 3 x 10 B.O.R & 20 Push-Ups 3 x 10 Chin-Up & 20 Banded Tricep 3 Times Through 12ea Single Arm DB Hi-Pull 12 Reverse Fly 12 Lateral Raises Tuesday 5 Rep Max Front Squat 3 x 10 Bench Press & 5ea Front Rack Step Back Lunge 3 x 10 DB Bench Press & DB DL Finisher Thursday 20AMRAP Walking Lunges, Happy Thanksgiving!

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Workout of the Day 11-18-18

Workout of the Day 11-18-18 Strength 5 x 3 Split Jerk CrossFit Conditioning (Competitor) Teams of 3 Stadium Style 5 Rounds 30 Meter Filly Carry 1.5/1, each (2/1.5) 15 Meter Sled Push 45/25 (135/90) 15 Hollow Rocks (V-Ups) 30 Double Unders 15 Air Squats (30 Air Squats) Please Post Results to TRIIB.

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Workout of the Day 11-17-18

Workout of the Day 11-17-18 CrossFit Conditioning (Competitor) 5 Rounds 1:30 Stations with partner 0:15 Rest between stations 1. D-Ball Cleans 50/30# (100/70) 2. Bike for Cals 3. Renegade Rows 25/15# (45/30) 4. Row for Cals 5. Rest Please Post Results to TRIIB.

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Workout of the Day 11-16-18

Workout of the Day 11-16-18 CrossFit Conditioning & Competitor “Filthy Fifty” 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Back Extensions 50 Wall Balls (20/14 lb) 50 Burpees 50 Double-Unders Please Post Results to TRIIB.

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