July 3rd Class Program
CrossFitA1) Bench Press5×10-15 @ 11X1rest 60sA2) Pronated Pull-up5xAMRAPrest 60s B) 10min @ 80%10-15 Bent Over Barbell Rows @ 135/95lbs30 DoubleContinue Reading
Author: vo2maxhp
July 2nd Class Program
CrossFitA) 12min EMOMMin 1-4: 3 High Hang SnatchesMin 5-8: 3 Low Hang SnatchesMin 9-12: 3 Snatches from Floor B) BackContinue Reading
June 30th Class Program
CrossFitA) 4 Sets @ High Effort10 Strict Press10-20s Rest5 Push PressRest 2min B) 4 Sets @ High Effort8 Supinated Pull-upsRestContinue Reading
June 29th Class Program
CrossFitA) Deadlift5 Sets; Every 2min Complete 8 reps @ Challenging Weight B) 10min EMOM3 Squat Cleans @ 155/105lb15 Double UndersContinue Reading
June 27th Class Program
A) 20min AMRAP – With PartnerBoth Partner working1 Partner Accumulating Distance on Row/Bike/Ski1 Partner completing AMRAP of:12 Front Squats @Continue Reading
June 26th Class Program
CrossFitA) Z-Press4×12-15 @ 11X1Rest 90s between sets B) 10min Row/Bike/Ski-Every 2min Starting @ 2:00 (2,4,6,8,10) Complete 5-7 Strict Supinated Pull-ups+5minContinue Reading
June 25th Class Program
CrossFitA) Back Squat10min EMOM5 Reps @ 70-80% RPE B) Snatch Complex5 Sets @ Moderate to Challenging Weight1 High Hang Snatch2Continue Reading
June 24th Class Program
A) 3 Sets @ 85-90%/Tough but Sustainable Effort60s No Push-up Burpees60s Rest60s Row/Bike/Ski60s Rest60s Box Jumps w/ Step Down @Continue Reading
June 22nd Class Program
CrossFitA) Floor Press4×20-25 @ 11X1Rest 90s between sets B) Handstand Push-up Negative5×4-6 @ 4111Rest 60s between sets C) 3 SetsContinue Reading
June 22nd Class Program
CrossFitA) Squat Clean5×6 – Drop Each RepRest 60s between lifts B) Conventional Deadlift5×6 – Rest 90s between sets C) 15minContinue Reading