Saturday 3.30.19

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CrossFit/Bootcamp
3 Rounds for Time with a Partner*
1) 800m Run
2) 25 Toes-to-bars
1) 25 Push-ups
2) 800m Run
1) 25 Toes-to-bars
2) 25 Push-ups

*Partners will alternate exercises and the "1)" or "2)" above denotes which partner does which exercise.

 

CrossFit Strength (Open Gym)

Strength-bias Open Gym

Narrow Grip Bench Press: 6x3(65%)

DELOAD, so perform regular WOD today.

Friday 3.29.19

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CrossFit, CrossFit Strength, & Endurance

 

CrossFit/Bootcamp
One-arm KB Practice:
-Swings
-Hand-to-hand Transfers
-Cleans
-Jerks
-Clean and Jerks
-Snatch

 

CrossFit/Bootcamp
12:00 AMPRAP
50 Burpees
Then, with remaining time
AMRAP
10 Alternating Hang DB/KB Snatches (70/53/Heavy)
10 Right-arm DB/KB Overhead Lunges
10 Left-arm OHDB/KB Overhead Lunges

 

Saturday 3.23.19

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CrossFit & Endurance

 

CrossFit/Bootcamp
Pose Running Drills

CrossFit/Bootcamp
20:00 AMRAP*
5 Pull-ups
5 Push-ups
15 Air Squats
*After every 5 Rounds, 400m Run

 

CrossFit Strength (Open Gym)

Narrow Grip Bench Press: 1x4(55%), 1x4(65%), 3x8(75%)

2 Hard Sets
a. Russian Dips on Boxes
b. One-arm Ring Rows (Move feet further than last time)

3 x Super Sets
a. Tricep Band Pull-downs
b. False-grip Strict Pull-ups
c. Strict Ring Dips
d. Standing Band Reverse Flys
e. GHD Sit-ups