Saturday, April 21, 2018 CROSSFIT SPORT: AMRAP24: 2 Squat Clean & Jerk (185/135) 100m Run Add 2 Clean & Jerks each round Add 100m Run each round FITNESS: AMRAP24: 2 Squat Clean & Jerk (185/135) 100m Run Add 2 Clean & Jerks each round Add 100m Run each round PERFORMANCE Do the gym programming (RX’d…
Friday, April 20, 2018 CROSSFIT SPORT: 30 Box Jumps (24/20 inch.) 20 Single Arm DB OH Squat (RA) (45/25 lbs.) 40 Burpee 20 Single Arm DB OH Squat (LA) 30 Box Jumps FITNESS: 20 Step-up and Overs 20 Single Arm DB Front Squat (RA) 20 Burpee 20 Single Arm DB Front Squat (LA) 20 Step-up…
Thursday, April 19, 2018 CROSSFIT SPORT: 3 Rounds: 5 Knees to Elbows 3 Bar Muscle-ups 200m Bear Hug Hold MB Carry (20/14 lbs.) FITNESS: 3 Rounds: 5 Lying Leg Raises 3 Jumping Muscle-ups 200m Bear Hug Hold MB Carry WEIGHTLIFTING A. 4 Sets, Building: Hang Power Snatch + Overhead Squat B. 5 Sets, Building: 5…
Wednesday, April 18, 2018 CROSSFIT SPORT: Step Up 4-4-4-4 * Optional Finisher FITNESS: Step Up 4-4-4-4 * Optional Finisher MOBILITY HIP MOBILITY PERFORMANCE Do the gym programming (RX’d or competitor) for the day. Rest 10 minutes 4 rounds for individual times: -1 mile assault bike sprint – Goal is to sprint each mile as…
Tuesday, April 17, 2018 CROSSFIT SPORT: 60 Double Unders 2 min. Handstand hold 50 Double Unders 2 min. Ring hold 40 Double Unders 2 min. Chin over bar hold 30 Double Unders FITNESS: 50 Fast Feet 2 min. Pike hold 40 Fast Feet 2 min. Plank hold 30 Fast Feet 2 min. Supported Pull-up hold…
Monday, April 16, 2018 CROSSFIT SPORT: 5 Rounds: 9 Squat Snatch (95/65 lbs.) 15 Ball Slams (20/15) 21 Jumping Pull-up FITNESS: 5 Rounds: 9 Power Snatch 12 Ball Slams 15 Jumping Pull-up PERFORMANCE To be done 60 minutes before class 3-position Snatch 7×1 – Seven attempts to establish the heaviest weight of the following…
Sunday, April 15, 2018 CROSSFIT SPORT: 7 Rounds: 7 Cluster (115/75 lbs.) 7 Overhead Lunge FITNESS: 7 Rounds: 7 Thruster 7 Front Rack Lunges PROWESS LITE 4 Sets of: In a three-minute window, complete: 400m Run Max Effort DB Clean & Jerks Rest 90 seconds between rounds.
Saturday, April 14, 2018 CROSSFIT SPORT: Partner Workout! Every 6 minutes, for 18 minutes (3 Sets): Row 500m (total) 200-m Buddy Carry (100m each) 30 Deadlifts (225/155 lbs.) 30 Lateral Over the Bar Jumps FITNESS: Partner Workout! Every 6 minutes, for 18 minutes (3 Sets): Row 500m (total) 200-m Buddy Carry (100m each) 30 Deadlifts…
Friday, April 13, 2018 CROSSFIT SPORT: 30 Weighted Pull-up (25/15 lbs.) 40 Toes-to-bar 50 Wall Ball (20/14 lbs.) FITNESS: 3 Rounds: 10 Ring Rows 10 Lying Hands-to-feet 10 Wall Ball PERFORMANCE Do the gym programming (RX’d or competitor) for the day. Rest 20 minutes Tabata For Reps: (8 rounds – 20s on/10s off) Chest…
Thursday, April 12, 2018 CROSSFIT SPORT: 5 min: Assault bike 4 min: Plate Overhead Sit-ups (15/10 lbs.) 3 min: Hip Extensions 2 min: Jumping Air Squats 1 min: Assault Bike FITNESS: 5 min: Assault bike 4 min: Sit-ups 3 min: Hip Extensions 2 min: Air Squats 1 min: Assault Bike WEIGHTLIFTING A. Snatch Balance…
