top of page

Search

CrossFit | Jul 20 - 21

Coach Ivan
6 days ago
1 min read

Monday

12 Min AMRAP

(Power Clean Ladder)

20 @50%

15 @65%

10@ 75%

Max Reps at 90%

Score Total Load and Reps

Met-Con

7 Rounds of:

1 min Max Burpees Over Bar

1min Rest

Score Total Number of Reps

Tuesday

Strength

5x10 Bench Press @ 75% of BW

Conditioning

3 Rounds

30/22 Rogue Echo Bike Calories

30 Sit-Ups

30 Ring Rows

30 Step Ups 24/20

Score For Time

Wednesday

Strength

5 Sets of 50 feet Forward Sled Drag @ BW

Every 4 Mins for 6 Rounds

Round 1

400M Run

5 Front Squats 225/155 (off the ground)

Round 2

400M Run

5 Bar Muscle-Ups

(repeat this 3 times)

Thursday

Farmer Carry Intervals

Every 2:00 X 6 Rounds

150 Feet @ 70s/53s

Rest for the remainder of time

20 Min AMRAP Row Ladder

500 Meter Row

15 DB Push Press 50s/35s

10 Box Jumps 24"/20"

Score Rounds and Reps

Friday Jan 30th, 2026

5 Rounds

9 DeadLifts 225/155

7 Box Jump Overs 30/24

5 Wall-walks

Rest 30 Seconds between Rounds

Saturday

TBD

Recent Posts

Strength | Jul 20 - 25

Week 6 / DAY 1 DEADLIFT + JERK Olympic Lifting EMOM EMOM x 10 2 Push Jerks @ 80 % Primary Strength Deadlift 5x2 @ 90% Posterior Super-set + Core 3 Rounds 10 Nordic Curls 10 DB Bent Over Rows / Arm 30s

Strength | Jul 13 - 18

Week 5 / DAY 1 DEADLIFT + JERK Olympic Lifting EMOM EMOM x 10 3 Push Jerks @ 70 - 75 % Primary Strength Deadlift 5x3 @ 85% Posterior Super-set + Core 3 Rounds 10 Nordic Curls 10 DB Bent Over Rows / Ar

CrossFit | Jul 13 - 18

Monday Skill Rope Climbs (Recommend wearing long pants, thick long socks or bring compression sleeves) 10 Min EMOM (Every Minute On The Min) 1 Rope Climb Rest for the Remainder of the minute Every 4 M

bottom of page