___________________________________________________________ WORKOUT OF THE DAY CROSSFIT/LITE N' TITE FOR TIME 60 Sit-ups 50 Push-Ups 400M Run 30 Dbl DB Power Clean 20 Cal Bike 10 Wall Walks 20 Cal Row 30 Dbl DB Power Clean 400M Run 50 Push-Ups 60 Sit-ups Log...
__________________________________________________________ WORKOUT OF THE DAY STRENGTH Tempo Deadlift 5 X 3 @70-80% (3 Second lower) 3 ROUNDS FOR TIME 25 Plate G2OH 45/25 10 Burpee to Plate FINISHER 3 SETS 10 Incline Db Row 15 Banded Face Pull __________________________________________________________ BARBELL...
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WORKOUT OF THE DAY
15:00 WINDOW
Establish a 10 RM Push Press
“OPENING DAY”
21-15-9
Wall Balls 20/14
C2B Pull-ups/ pull-ups/ jumping C2B
Thrusters 95/65
Box Jump 24/20
Kbs 53/35
*20 MIN CAP
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___________________________________________________________ WORKOUT OF THE DAY STRENGTH Tempo Back Squat 3 X 4 (5 sec down and 5 sec up) AMRAP X 10 In teams of 3: Max Meter Row FINISHER Bring Sally up Air Squat ___________________________________________________________ LITE...
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WORKOUT OF THE DAY
3:00 ON/1 OFF X 5 SETS
1 ROUND DT*
Then,
Max cal bike
DT*
12 Deadlift
9 Hang Power Clean
6 Push Jerks 155/105
LV1: 95/65
LV2: 135/85
LV3: 155/105
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___________________________________________________________ WORKOUT OF THE DAY EMOM X 30 MIN 1: 30 Sec Ring MU/Ring Pull-ups/RR MIN 2: 14 Alt SA DB Lunges 50/35 MIN 3: 3 Power Snatch 135/95 MIN 4: 7 SA...
___________________________________________________________ WORKOUT OF THE DAY SKILL 10 Min Handstand Walk/Play AMRAP X 20 4-6-8 HSPU 8-12-16 RKBS (72/53) 16-24-32 DU *Repeat ladder after 3rd round ___________________________________________________________ BARBELL CLUB A. SNATCH Today's Best Power Snatch + Hang Snatch +...
___________________________________________________________ WORKOUT OF THE DAY ALT EMOM X 16 MIN 1: 2 Clusters* MIN 2: 3-5 Strict Pull-ups *AHAP *Increase as desired EVERY 2:00 X 5 SETS 5 Front Squats *(ADD 5...
___________________________________________________________ WORKOUT OF THE DAY EMOM X 5 1 Power Snatch + 1 OHS into, EMOM X 5 1 Snatch “NANCY” 5 ROUNDS FOR TIME 400M Run 15 OHS 95/65 L2: 75/55 L1: 45/35 ___________________________________________________________ BARBELL CLUB A.SNATCH Today's Best B.CLEAN/JERK BTN Jerk 3...
___________________________________________________________ WORKOUT OF THE DAY 4 SETS -5 Single Leg RDL *5 each leg (DB/KB) -5 Seated Box Jumps ROGUE INVIT. QUALIFIER AMRAP X 6 3 Box Jump Over 24/20 6 Deadlift...