Monthly Archives: May 2018

Weightlifting Clean (Find 1RM) (25min) Front Squat (Find 1RM) (15min) Metcon Metcon (AMRAP – Reps) Tabata Sit-ups (4min)

Metcon Metcon (AMRAP – Reps) EMOM 16 Min 0,4,8,12 – 25m Sled Push 135/90 Min 1,5,9,13 – 12/10 cal row Min 2,6,10,14 – 10 Burpees Min 3,7,11,15 – Rest 5m sled push is 1 rep Metcon (AMRAP – Reps) For reps 10 min Handstand Push-ups 5 min Squats 2 min Pull-ups 1 min Push-ups (18min)

Weightlifting Clean and Jerk (Find 1RM) (25min) Metcon Metcon (Time) For time, 3 Round of 15 Hang power cleans 135/95 15 Burpees (13min)

Weightlifting Snatch (FInd 1RM) (25min) Metcon Metcon (Time) For time, 4 Rounds of 30 Jump and touch 12″ above your maximum reach 20 Deadlift 185/130 10 Handstand push-ups (16min)

Metcon Metcon (AMRAP – Reps) EMOM 16 Min 0,4,8,12 – 12/10 Cal Row Min 1,5,9,13 – AMRAP push-ups Min 2,6,10,14 – 50 Double unders Min 3,7,11,15 – AMRAP Sit-ups Total score = (Push ups+Sit ups) – Any missed reps of Rowing + Double unders If you don’t have DUs, 15 DUAs or 120 SIngles GymnasticsContinue reading “Tuesday, 5/15/18”

Weightlifting The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) (45min) https://youtu.be/RJsBP9Gs2-4

Metcon (60min) Choose between 5k Running and 5k rowing. If you do 5k running, you  can do on your own or do it at the box. Eitherway, you must use your own time/distance device, I recommend you to download “Map my Run” app on your phone. It will track the distance and time. It isContinue reading “Saturday, 5/12/18”

Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Video (13:03) Time to fixation – JTSstrength

Weightlifting (30min) Linear Progression Week12 (Final Week) 1A: Box Jumps  (10×3 36/26″) 1B: Back Squat (3-3-3-3-3-3-3-3-3-3@ (WK11+5#)) 1Ca: L-sit hold (5x30sec (after 1st-5th working set)) On the rings, paralletts, box. Write what you used in the note box. Try your best to hold it unbroken, however, if you can’t break down to shorter sets. https://youtu.be/DemH-mw1O9IContinue reading “Thursday, 5/10/18”

Weightlifting (30min) Linear Progression Week12 (Final Week) 1A: L-sit pull-up (10×5) 1B: Shoulder Press (3-3-3-3-3-3-3-3-3-3-3@(WK11+2.5#)) 1Ca: Barbell Rollout (5×8 (after 1st-5th working set)) https://youtu.be/s_elM3ciI8g 1Cb: 60 seconds Rest  (5x60sec rest) Metcon Metcon (Time) For time, 20 Back squats 225/155 40 Toe to bars 60 KB swings 2/1.5pood (16min) Bar must be picked up from theContinue reading “Wednesday, 5/9/18”