Main – CrossFitBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead...
Main – CrossFitCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-upsBack Squat (Four sets of: Back Squat x 4-6 reps @ 30X0)Metcon (AMRAP...
Main – CrossFit1: The CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips2: Metcon (Time)Partner WOD 800 Meter Partner Wallball Run 20/14 50 Thrusters 95/65 50 Box...
Monday will be a holiday schedule, we will have one class, it will be at 5pm. Everyone is welcome we will be conquering Murph!!
Main – CrossFit ()2: Shoulder Press (50% 1RM x 3)Five or Six sets of: Shoulder Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some...
Main – CrossFit1: Burgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2....
Main – CrossFitCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-ups4: Front Squat (Four sets of: Front Squat x 4-6 reps @ 21X1)Four sets...
Main – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.Bench Press (Three sets of 6-8)Dynamic Push-ups (Three sets of 4-6)Do a standard push up and explode on the way up. Try to...
The dynamic push-up. You guys may need this for the near...
Main – CrossFitPPG Warmup1 (No Measure)High knees Butt kickers Toy soliders PVC Pass-overs 2 Rounds 15 Jumping jacks 15 Squats 15 Sit-ups 15 Push-upsMetcon (AMRAP – Rounds and Reps)In teams of two, partners alternate 300 Meter Runs with a 20lb Wall Ball...
