top of page
Search

9/18/23 power clean x 3/ box squat x 6

Warm up

1 minute row

1 minute bike

Greatest stretch ever

5/5 Bulgarian split squats

10 barbell deadlifts

10 barbell rows

10 barbell back squats


Strength

Power clean-EMOM5

3 reps, start with an empty bar and increase weight each round


Box squat-Build a heavy 6


1 minute max dips


Conditioning ABAC

A-3 minute cap

12/12-9/9-6/6-3/3

Hang db snatch 50/35


B-Every 90 seconds x 3

3 box squats

Dips, 70% 1 minute max


C-AMRAP7

5/5 Cossack squat

10 db hammer curls

15 push ups

41 views0 comments

Recent Posts

See All

:/4/24 back squat/ strict press

Warm up 30 second handstand hold 1 minute row 30/30 second side plank Then 3 rounds 5 cal bike 5 cal skil Max strict chest to bar pull ups Strength Back squat 3x4 Strict press 3x4 20s Bench press Barb

3/2/24

Warm up 200 meter run 20 second goblet squat hold 1 minute row 5 inch worm push ups 5/5 reverse lunges 5 burpees ULTRA PFT-Personnel Fitness Test 1000 meter run 50 burpee broad jumps 100 lunges 1000

3/1/24

Warm up 1 minute row Worlds greatest stretch 1 minute each side 10 floor to overheads 5 inch worm push ups 5 double db snatches 5 burpees Conditioning A or B A Crossfit Open Workout 24.1 21-15-9 rx 50

bottom of page