CrossFit / Mon, Dec 29

Coach Ivan
Dec 28, 2025
1 min read

Warm-up | 3 Rounds

250 Meter Row

3 Inchworms

6 BB Thrusters

9 Pull-up Kipps

WOD | For Quality

Every 2 minutes for 7 Rounds

2 Bear Complex 135/95

6 Burpee Over Bar

Bear Complex: Power Clean, Front Squat, Push Jerk, Back Squat, Push Jerk from Back.

Cool Down

1:00 Foam Roller T-Spine

1:00 Childs Pose

Recent Posts

See All

ATI STRENGTH | WEEK 1 | Aug 10-15

DAY 1 — SNATCH + FRONT SQUAT Warm-Up 2 Rounds 10 Air Squats 10 PVC Pass-Throughs 10 PVC Overhead Squats 8 Reverse Lunges 10 Scap Push-Ups 30-sec Deep Squat Hold Barbell Complex 3 Rounds 5 Muscle Snatc

CrossFit | Aug 10 - 15

MONDAY — DT RUN 5 Rounds For Time 400m Run 12 Deadlifts — 155/105 9 Hang Power Cleans — 155/105 6 Push Jerks — 155/105 Goal: 15–22 minutes Stimulus: Heavy barbell cycling + running. Rx: Choose a weigh

CrossFit | Aug 3 - Aug 8

Monday, Aug 3 DYNAMIC WARM-UP 1 set: 10 leg swings forward and back/leg 10 leg swings side to side/leg 10 Spiderman lunges each leg 10 Samson lunges RUNNING & SNATCH WARM-UP 4 sets: 100-meter run 3-5

2 Comments

Rated 0 out of 5 stars.

No ratings yet

sfagalde3

Dec 30, 2025

115# rounds 1-4

135# round 5

145# rounds 6-7

Jonathan Shores

Dec 29, 2025

Rated 5 out of 5 stars.

135 ✅