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Monthly Archives: May 2015

CrossFit Class Workout 6/1/15

A. every :90 for 12 sets:

-clean and jerk

B. in 4 sets or less build to a heavy clean and jerk

C. 3 rounds for max reps:

2 min amrap:

buy in, 200m run

-ttb

2 min amrap:

buy in 200m run

-burpee

 

CrossFit Class Workout 5/30/15

A. build to a heavy thruster x 3 in 20 min or less, no rack

B. complete in teams of two:

-wall ball x 75

-pull up x 40

-wall ball x 50

-pull up x 20

-wall ball x 25

-pull up x 10

CrossFit Class Workout 5/28/15

A. 3 sets:

-muscle snatch x 5

-hip extension x 12

-box jump x 15

B. snatch dl x 3 x 3

C. 5 rounds for time:

-ohs x 6

-double under x 20

CrossFit Class Workout 5/28/15

A. 3 sets:

-run x 400

-strict leg raise x 10

-single leg dead lift x 8 per leg

B. complete each for time:

-row x 1k

-rest x 5 min

-row x 750m

-rest x 4min

-row x 500m

-rest x 3 min

-row x 250m

CrossFit Class Workout 5/27/15

A. on the min for 15 min:

-snatch x 1

B. in 4 attempts or less build to a heavy snatch

C. for time:

-pull up x 20

-back squat x 20

-pull up x 15

-back squat x 15

-pull up x 10

-back squat x 10

CrossFit Class Workout 5/26/15

A. on the min for 15 min:

-split jerk x 1

B. in 4 attempts or less build to a heavy split jerk

C. for time:

-cal bike x 60/50

-dip x 15

-double under x 100

-dip x 15

CrossFit Class Workout 5/25/15

classes today:

6:30am

8:30am

10:30am

12pm

A. power snatch + snatch balance x 1 + 2 x 5

B. back squat x 10-8-6

C. 12 min amrap:

-db dl x 5

-db squat x 5

-db push press x 5

-farmer carry x 100m

 

CrossFit Class Workout 5/23/15

A. clean x 5,4,3,3,2,1

B. complete in teams of two for time:

-back squat x 40

-push press x 30

-run x 200m

-back squat x 30

-push press x 20

-run x 200m

-back squat x 20

-push press x 10

-run x 200m

By |May 22nd, 2015|CrossFit|Comments Off on CrossFit Class Workout 5/23/15

CrossFit Class Workout 5/22/15

A. on the min for 10 min:

-split jerk x 3

B. jerk dip squat x 5 x 3

C. for time:

-row x 1k

-burpee x 30

-run x 400m

CrossFit Class Workout 5/21/15

4 sets:

A1. ohs x 5,4,3,2

A2. pull up x 7-10

B. 10-1

-kb swing

-ab mat sit up