Workout of the Day 05-11-20
Strength
3 x 10-12 Single Arm Dumbbell Hi-Pull
Conditioning
14 Minutes, As Many Rounds as Possible
12 Straight Leg Sit-Ups
10 Hang Power Clean 115/85
8 Push Press
6 Front Squat
40 Double Unders
Workout of the Day 2-25-20
Strength
3 Rep Max Front Strict Pull Up
Conditioning
5 Rounds
3 Rope Climb
60 Meter Farmer's Carry 1.5/1 pood
300 Meter Run or .5/.4 Bike
Competitor
5 Rounds
3 Rope Climb
60 Meter Farmer's Carry 2/1.5 pood
300 Meter Run or .5/.4 Bike
Workout of the Day 2-5-20
Power Snatch Skill Work
Conditioning
Every 2 Minutes on the Minute for 30 Minutes
Station 1: 3-5 Power Snatch 115/75#
Station 2: :90 Row
Station 3: 15 Burpee Box Jump 20/16"
Competitor
Every 2 Minutes on the Minute for 30 Minutes
Station 1: 3-5 Power Snatch 155/105#
Station 2: :90 Row
Station 3: 15 Burpee Box Jump 24/20"
Workout of the Day 11-09-19
BRIDGEWATER:
CrossFit Open 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.
Time cap: 20 min.
RANDOLPH:
TBD
Barbell 03-04-18
Barbell 03-04-18
Monday
12EMOM
Odd: 12 SA Banded DB Bench
Even: 10 SA Banded Prone DB Row
8EMOM
Odd: 12 Chin Up
Even: 12 Strict Press
Finisher
Tuesday
Front Squat 5RM
Front Rack Step Back Lunge 4 x 14
Stiff Leg DL 5 x 8
Kettlebell Finisher
Thursday
Back Squat 5RM
Deadlift 5 x 8
Good Morning 4 x 8
Olympic Weightlifting 03-04-18
Olympic Weightlifting 03-04-18
Tuesday
Snatch + Low Hang Snatch + High Hang Snatch
Clean + Hang Clean + Jerk