Back Squat 5RM Then… “Bodyweight Lynne” 5 Rounds for Max reps Max Unbroken Push ups Max Unbroken Pull-ups / Banded Strict Pull-ups Score = Total reps per exercise Rest as needed between exercises and rounds -15 min Cap
Sunday January 19, 2020
Find Max Complex: 1 Power Snatch + 1 Overhead Squat Then… COW 16.6 14 Min AMRAP 3 Power Snatch 60/40 3 BLOB 6 Overhead Squats 60/40 6 BLOB 9 Front Rack Lunges 60/40 9 BLOB 12 Back Squats 60/40 12 BLOB
Friday January 17, 2020 20 min AMRAP 12m Handstand Walking or Progressions 2 Legless Rope Climbs or Progressions Then… 3 min Bike 3 min Wall Balls 9/7 1 min rest 2 min Bike 2 min Wall Balls 1 min rest 1 min Bike 1 min Wall Balls Score = Total Reps
Thursday January 16, 2020 Max Handstand Push up or Max Push up test Then… Max Unbroken Double Unders Then… 22 min Partner AMRAP Run 200m (Together) 100 DU (Divide) 30 Synchro Sit ups (Together) 12 HSPU (Divide)
Wednesday January 15, 2020 COW 18.3 10 mins to find 1RM Hang Clean 2 min changeover Then… COW 18.4 5km run
Tuesday January 14, 2020 For time: 30 Strict Muscles ups or Progressions -20 min CAP Then… 7 min AMRAP 1 Burpee 1 TTB Add 1 rep per round to each exercise Score = Total Reps
Monday January 13, 2020 The CrossFit Total Back Squat 1RM Strict Press 1RM Deadlift 1RM Then… Optional Finisher: Tabata Bike
Sunday January 12, 2020 Strict HSPU / Pike / DB Strict Press 10,8,6,4,2 Skin the cats 5,4,3,2,1 then… 24 min AMRAP Teams of 3 Buy in: 175/150 Cal Bike Then: Swap round for round 6 Alternating DB Snatch 22.5/17.5 6 Box Jump overs 24’/20’
Friday January 10, 2020 Farmers Walk Build to a heavy 12m then… 20 min AMRAP 10 KTE 3 Wall Walks
Thursday January 9, 2020 20 min AMRAP 12m Handstand walking / Partner Assisted / 20 Shoulder taps 5 L-Sit to Shoulder Stand or 20sec/20sec each 1-5 Strict MU / 1-10 Strict Pull-ups / Partner or Box Assisted Pull-ups RX+ = Strict RMU + 5 Sec shoulder Stand each rep then… “35-Five” 8 min AMRAP 35 DU 5 Burpee + […]
Wednesday January 8, 2020
