WORKOUT OF THE DAY 5 ROUNDS FOR TIME 400M Run 10 OHS 75/55 10 C2B Pull-up L2: 65/45 L1: 55/35 ____________________________________________________________ LITE N' TITE FOR TIME 400M Run 20 Wall Balls 20 Box Jumps 400M Run 30 Wall Balls 30 Box Jumps 400M Run 50 Wall Balls 50 Box Jumps 400M Run Log your scores on Read More
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
____________________________________________________________
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...