Bench press A.) 3 sets(week 2 weight), 3 sets(-20#) B.) 3x6-10(+5) Pull-ups: 3xME DB upright rows: 3 sets(week 3 weight) WOD: 3 cycles of 7-5-3 Pull-ups Box jumps Push press Rest 2 minutes between RM Sent from my iPhone ...
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Power clean: 10 min to find a heavy single for the day Back squats A.) 3 sets(+10) from week 3, 3 sets(-10%) B.) 3x5(+5) WOD: 10 rounds 1 round every minute for 10 minutes 1 power...
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Strict press A.) [email protected]% B.) 3x6-10(+5) DB flat bench: [email protected] week 1 weight Pull-ups: 2xME DB upright rows: [email protected] week 1 weight WOD: 6 rounds Plate pinch FC x 50 Yards Push press x 10 Sprint 50 yards Rest 30 seconds...
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Power clean A.) 10x2 OTM @ 70% B.) 5x3(+5) WOD I: "Sally" Rest 2 minutes WOD II: "Death by" slam ball RM Sent from my iPhone ...
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Back squats A.) [email protected] week 1 weight B.) 3x5(+5) Bench press A.) [email protected] week 1 weight B.) 3x5(+5) WOD: 10 rounds OTM Hang power snatch x 2 Burpees x 6 RM Sent from my iPhone ...
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Snatch A.) 2 high pulls + 1 hang power snatch (+) B.) 5x3 Deadlift A.) [email protected]% of week 3 B.) 5 rep max(+10) WOD: 6 rounds KB swings x 15 1/2 gasser Rest 45 seconds between rounds RM Sent from my...
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From CrossFit Balboa "Quad WOD" Complete with partner. Both run. Only one person working at a time 400 m run "Karen" 150 wall balls 200m run "Fran" 21-15-9 thrusters/pull-ups 200m run "Grace"...
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Power clean A.) HS(+10) B.) 5x3(+5) WOD: 5 rounds 5 deadlift @ 315# 5 box jumps @ 30 inches RM Sent from my iPhone ...
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Strict press A.) 2 sets(+5-10), 1 set(-20) B.) 3x6-10(+5) Flat DB bench: 2 sets(+5) Pull-ups: 3xME DB upright rows: 3 sets(same) EMOM: 10 minutes Even: 5 burpee pull-ups Odd: 5 DB push press RM Sent from my iPhone ...
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