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CROSSFIT 28/12/2021

0.warmup Band-Resisted Face Pulls x 8-10 reps L-Sit x 45-60 seconds (accumulated) A. Strength3 sets of:Tempo Bench Press x 5 reps @ 21X1Stationary Dips x 10-12 reps B. Condi5 rounds for time of:40 Double-Unders10 Dumbbell Hang Cleans (50/35 lb DBs)10 Dumbbell Push Presses (50/35 lb DBs)

CROSSFIT 27/12/2021

A. Skill Snatch2 Sets w/ PVC or empty barbell:5 Muscle Snatch, 5 Overhead Squat4 Power Snatch, 4 Overhead Squat3 Squat Snatch, 3 Snatch Balances2 Squat Snatch, 2 Press in Receiving Then… B. Conditioning Every 3 minutes, for 30 minutes (10 sets) for max load successfully lifted:500 Meter Row OR other Ergometer / OR 2 rounds […]

CROSSFIT 23/12/2021

A. 3 Sets of:12-15 SB Bench Presses into HOH Rope Pull from back B. 3 Sets of:B1. 5 Bent-over Barbell Rows(concentric portion only)B2. 5 Barbell Bench Press(concentric portion only) C. 2 Rounds for time of:400m Run50 Walking Lunges(total)100 Air Squats

CROSSFIT 22/12/2021

A. Strength (20min) Deadlifts1: 3 reps @60% s2: 3 reps @68% s3+4: 8 reps @ 73% s5: 8+ reps @68% B. Conditioning (20min) 10-9-8-7-6-5-4-3-2-1 Strict PullupsDB BenchPress after each set 100 meter Farmer Carry ( 3rounds in the Gym) (db or kb 22,5/ 15kg) 2min rest if time left 3 rounds 15/10 cal Echobike40 meter […]

CROSSFIT 21/12/2021

A. Strength (25min) a ) Prep for strength2 rounds of:30 seconds per side side plankthen 8-12 reps DB Rows per arm then b) Strict Press (All Percentages Based Off 1rm) 1 Set of 3 @ 60%1 Set of 3 @ 68% 2 Sets of 8 @ 73% Rest 2-3 Minutes Between All Sets.  B. Conditioning […]

INTERMEDIATE 20/12/2021

A.strength (25min) 3sets20 meter Sandbaglunges in frontrackdirectlyto 30 sec Ringhold into external rotation afterEvery 3 minutes, for 12 minutes (3 sets):Front Squat*Set 1 – 3 reps @ 75%*Set 2 – 2 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 85-90% b.conditioningAMRAP 20:8 Dumbbell Snatches 22.5 / 15 kg8 Toes […]

CROSSFIT 20/12/2021

A.strength (25min) 3sets20 meter Sandbaglunges in frontrackdirectlyto 30 sec Ringhold into external rotation afterEvery 3 minutes, for 12 minutes (3 sets):Front Squat*Set 1 – 3 reps @ 75%*Set 2 – 2 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 85-90% b.conditioningAMRAP 20:8 Dumbbell Snatches 22.5 / 15 kg8 Toes […]

INTERMEDIATE 17/12/2021

A. Prep for WOD Strength & Snatch Skill B. CondiFor Time:50 DB Snatches (*if good snatch technique work with barbell, same wod as crossfit)120 cal Row/Bike/Ski100 Wallballs 9 / 6 kg(10/9ft.) 

CROSSFIT 17/12/2021

A. Prep for WOD Strength & Snatch Skill B. CondiFor Time:30 Power Snatches (60 / 40 kg)120 cal Row/Bike/Ski100 Wallballs 9 / 6 kg(10/9ft.) 

INTERMEDIATE 16/12/2021

A. In Teams of 2:400m SB Front Rack Carry @0.33-0.5 BWPartner A does the carry, Partner B rests. Switch whenever needed. B. 3 Sets of:10-15 SB Z-Presses into HOH Rope Pull C. 3 Sets of:Prowler Push AHAP

CROSSFIT 16/12/2021

A. In Teams of 2:400m SB Front Rack Carry @0.33-0.5 BWPartner A does the carry, Partner B rests. Switch whenever needed. B. 3 Sets of:10-15 SB Z-Presses into HOH Rope Pull C. 3 Sets of:Prowler Push AHAP

INTERMEDIATE 15/12/2021

A. Skill & Strength 10 rounds of increasing load: 12/9 cal bike/row 1 Power Clean work with perfect technique then 4sets of Deadlifts 4 sets of 8 reps @65% of 1 RM B. Conditioning on the 3:00 x 7 Rounds 400 meter Run 12 Pullups OR 15 Ringrows

CROSSFIT 15/12/2021

A. Skill & Strength 10 rounds of increasing load: 12/9 cal bike/row 1 Power Clean increase weight OR work with heavy load from beginning then 4sets of Deadlifts 4 sets of 8 reps @65% of 1 RM B. Conditioning on the 3:00 x 7 Rounds 400 meter Run 12 C2B

INTERMEDIATE 14/12/2021

A. Strength 4 sets 8 reps Benchpress 8/8 landmine meadow rows B.Conditioning Row/Ski/AB 60/50cal 50 db/kb thrusters 30 pull-ups Row/Ski/AB 40/35cal 25 db/kb thrusters 15 pull-ups Row/Ski/AB 20/15cal 15 db/kb thrusters 9 pull-ups

CROSSFIT 14/12/2021

A. Strength (20min) 4 sets 8 reps Benchpress 8/8 landmine meadow rows B.Conditioning (tc: 20min) Row/Ski/AB 60/50cal 50 db/kb thrusters 30 pull-ups Row/Ski/AB 40/35cal 25 db/kb thrusters 15 pull-ups Row/Ski/AB 20/15cal 15 db/kb thrusters 9 pull-ups

INTERMEDIATE 13/12/2021

Warmup: Lunge/pumps Hanging Lsit distractions A. Strength 4 sets of: Sandbagsquats x 15+ reps directly into Back Squat x 5 reps Rest 45 seconds Strict Toes to Bar x 8 reps B. Conditioning AMRAP 10min in teams of 2: A. Row 250/200 meter B. as long as A rows 10 DB Pushpress (22,5/15) 10 DB […]

CROSSFIT 13/12/2021

Warmup: Lunge/pumps Hanging Lsit distractions A. Strength 4 sets of: Sandbagsquats x 15+ reps directly into Back Squat x 5 reps Rest 45 seconds Strict Toes to Bar x 8 reps B. Conditioning AMRAP 10min in teams of 2: A. Row 250/200 meter B. as long as A rows 10 DB Pushpress (22,5/15) 10 DB […]

INTERMEDIATE 19/11/2021

A. strength4 sets of:Deadlift x 8 reps @ 70% of 1-RM DeadliftRest as needed B.conditioning EMOM 20 minutes (5 sets):Station 1 – 40 Double-UndersStation 2 – 30 Kettlebell Sumo DeadliftsStation 3 – 20 Toes to BarStation 4 – 10 Strict Handstand Push-Ups

CROSSFIT 19/11/2021

A. strengthdefine strength & skill sessionwith hypertrophy complex B. ConditioAMRAP 10:10 Bar Muscle-ups30 Hang Power Cleans 70 / 48 kgMax Meter Run Rest 3 Minutes AMRAP 7:10 Bar Muscle-ups20 Hang Power Cleans 70 / 48 kgMax Meter Run Rest 3 Minutes AMRAP 4:10 Bar Muscle-ups10 Hang Power Cleans 70 / 48 kgMax Meter Run