CrossFit / Tue, Dec 9

Coach Ivan
Dec 8, 2025
1 min read

Happy birthday Coach Matt!

Upper Body Push/Pull + Dumbbell Metcon

Warm-up | KB Complex

3 Rounds of:

5 KB Cleans + 5 KB Push Press + 5 KB Front Squats (each side)

Strength

DB Chest Press 4x8 + Superset DB Rows 4x10/side

WOD | For Time

4 Rounds of:

12 DB Chest Press (Rx: 50s/30s)

9 DB Hang Power Cleans (Same)

6 DB Front Squats (Same)

250 Meter Row

Cool-down

Banded Shoulder Distractions + Lacrosse Ball Pec Smach.

Recent Posts

See All

Strength | May 26 - 30

WEEK 5 DAY 1 – SQUAT + CLEAN A) Back Squat 5×10 @ 65% B) Hang Power Clean 5×5 (light–moderate, fast) C) Bulgarian Split Squat 3×10 each leg D) Superset – 3 Rounds RDL x10 Hanging knee raises x15 DAY 2

CrossFit | May 26 - 30

Tuesday – Flush Out + Engine Reset Warm-Up 3 Rounds: 400m Easy Bike 10 PVC Pass Throughs 10 Reverse Lunges 10 Ring Rows 10 Glute Bridges Recovery Strength Tempo DB Bulgarian Split Squat 3 x 8 Each Leg

CrossFit | Monday May 25

1 Comment