top of page
Search

CrossFit / Sat, Dec 6

Warm-up : Multi-station circuit

2 rounds:

200m Row

10 Med-Ball Cleans (Rx: 20/14 lb)

10 Burpee Box Step-Overs


Strength | DB Complex

3 rounds:

5 DB Clean & Press/side + 5 Goblet Squats


WOD (25 min cap)

Team Relay Chipper (3 per team)

Total team reps:

100 Cal Row

80 Med-Ball Sit-ups (Rx: 20/14 lb)

60 Sandbag Cleans

40 DB Devil Press (Rx: 30/20 lb)

4x 200m Team Run (all run together)


 
 
 

Recent Posts

See All
ATI STRENGTH | WEEK 3 | Aug 24-29

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 24 - 29

MONDAY For total reps, complete 3 rounds of as many reps as possible in 4 minutes of: 10 shuttle runs (50 feet) 21 toes-to-bars In the time remaining, complete the following: Round 1: As many snatches

 
 
 
ATI STRENGTH | WEEK 2 | Aug 17-22

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

 
 
 

Comments

Rated 0 out of 5 stars.
No ratings yet
Add a rating
bottom of page