WORKOUT OF THE DAY CROSSFIT OPEN 20.1 10 ROUNDS FOR TIME 8 Ground-2-Overhead 95/65 10 Bar-Facing Burpees *15 MINUTE CAP L2: 75/55 L1: 45/35 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
STRENGTH
EMOM X 30 (6 Rounds)
MIN 1: :45 Double KB FR Hold 53/35
MIN 2: 80’ Sled push
MIN 3: Cal Bike 11/9
MIN 4: 15 Up/Downs
MIN 5: :30 Sec Ring Support Hold/L-sit
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LITE N' TITE
AMRAP X 20
400M Row
15 Up/Down
10 Strict Pull-up
*Add 50M every round
STRENGTH
EMOM X 5
Clean High Pull + Hang Power Clean
EMOM X 3
3 Power Clean
EMOM X 3
2 Power Clean
EMOM X 3
1 Power Clean
THEN;
10 Min to find 1 Heavy Power Clean
FINISHER:
Accumulate 3 min plank
CURRENT WEEK PROGRAMMING 10/6/19-10/12/19
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STRENGTH PUSH PRESS 8 Min to work up to 70% of 1 RM Then, Every 2:00 X 5 sets: 5 Push Press WORKOUT OF THE DAY AMRAP X 12 2-4-6-8...
STRENGTH WEEK 5 - 20 REP BACK SQUAT CYCLE 20 Minutes to find a 20 rep max. *ADD 5 lb from last week *Recommend 57-62% of 1 RM Back Squat COOL DOWN Mobility 10-12 Min Log your scores on Beyond the Whiteboard Don't have a BTWB...
WORKOUT OF THE DAY 30 MIN WINDOW 1500M Row Buy-in Then, AMRAP X Bear Complex Starting at 75/55 *Increase weight 10# every 5 reps *Power Clean + Front Squat + Push Press + Back Squat + Push Press CURRENT WEEK PROGRAMMING 10/6/19-10/12/19 Log your scores on
SKILL Bar Muscle-up 10-12 Min WORKOUT OF THE DAY OFF/DEF X 4 DEF: Run 400M OFF: AMRAP 3 Bar Muscle-up 9 Pistols *Continue where you left off *20 MIN CAP ____________________________________________________________ LITE N' TITE TABATA THIS! Tabata Row Calories Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata...
WORKOUT OF THE DAY 3 ROUNDS FOR TIME 20 Cal Bike 20 HSPU/10 20 Box Jump Over 24/20 CURRENT WEEK PROGRAMMING 9/29/19-10/4/19 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join...
STRENGTH WEEK 4 - 20 REP BACK SQUAT CYCLE 20 Minutes to find a 20 rep max. *ADD 5 lb from last week *If just sarting, recommend 57-62% of 1 RM Back Squat COOL DOWN 10 Min Mobility ____________________________________________________________ LITE N' TITE AMRAP X 9 30 Double Unders 9 Wall Balls 3...
WORKOUT OF THE DAY EMOM X 10 MIN 1: Mod Effort Bike/Row MIN 2: AMRAP: 4 Alt. Plate Lunges + 4 Plate G2OH 35/25 -Rest 2 Minutes- EMOM X 10 MIN 1: Mod Effort Bike/Row MIN 2: Max Strict Pull-up FINISHER 3 SETS 20 Db Hammer Curls 20 Banded Tricep Extension CURRENT...