CrossFit / Thu, Dec 4

Coach Ivan
3 days ago
1 min read

Full-Body Strength & Conditioning

Warm-up

1-2-3-4-5-6

Wall-balls + 30sec plank

Strength | 4 Sets

8 BB Landmine Press/side

10 DB Step-ups

WOD | 4 Rounds

Min 1: 5 Cleans & Jerk (Rx: 135/95)

Min 2: 10/7 Cal. Bike

Min 3: 10 Burpee Over Bar

Min 4: Rest

Coll-down

Cat-cow Flow + Child's pose

Recent Posts

See All

Strength / Sat, Dec 6

A) 15 Minutes to build to a heavy Bench Press B) 5 Sets of: 5-10 Bent Over Rows (as heavy as possible) 10 Dumbbell Split Squats/leg 10-15 Skull Crushers

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)

CrossFit / Fri, Dec 5

Barbell Power Day Warm-up Barbell complex relay (teams of 2) 3 Power Clean 3 Front Squats 3 Push Jerks repeat 3 times Strength Back Squats 5x6 Bench Press 4x8 WOD | Partner Fran 42-30-18 BB Thruster (

Comments