CrossFit Workouts

Kettlebells and more Kettlebells! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Take 10 minutes to build to 85-90% of your 1-RM Back Squat and then 12 Minutes… Three sets of: Back Squat x 3 reps @ 85-90% of your 1-RM Rest 60 seconds Single-Arm Dumbbell Row x 10-12 reps @ 2111 Rest 60 seconds – Metcon For time: Row 1000 Meters followed immediately by Three rounds of: 30 Double-Unders 20 Kettlebell Swings (32/24 kg) 10 Strict Handstand Push-Ups (RX+ Deficit STRICT HSPU) 15 Min Time Cap
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Heavy Push Press today! – Weightlifting Every 3 Minutes, 15 Minutes (5 Sets) Push Press x 3-5 Reps Goal is to Establish a 5 RM – Metcon Every minute, on the minute, for 16 minutes: Even minutes – 10 Burpees Odd minutes – 5 Power Cleans (use the heaviest weight you believe you can successfully handle – note weight used)  
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  Francis is ready for those Rows!! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Three Sets: Front Rack Walking Lunge 8-10 Reps @ 2011 Rest 60-90 Seconds Turkish Get Up 2-3 Reps Each Arm Rest 60-90 Seconds Prone Planks Hold 60-90 Seconds Rest 60-90 Seconds – Metcon Complete as many rounds and reps as possible in 5 minutes of: Dumbbell Weighted Burpees x 3 reps Alternating Dumbbell Rows from the Plank x 5 reps (each arm) Dumbbell Thrusters x 7 reps Rest two minutes and then repeat.  
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Bench Press Max Out Monday! Weightlifting Bench Press (Every 3 minutes, for 18 minutes (6 sets):) Set 1 – 3 reps @ 80% Set 2 – 2 reps @ 85% Set 3 – 1 rep @ 90% Set 4 – 1 rep @ 93-95% Set 5 – 1 rep @ 97-99% Set 6 – 1 rep @ 102% or more – Metcon Four rounds for max reps of: 60 seconds of Rowing for Calories Rest 15 seconds 60 seconds of Push-Ups Rest 15 seconds 60 seconds of Strict Supinated-Grip Pull-Ups Rest 90 seconds  
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Alex is ready for some wall balls! – Yoga: 11 a.m. – Metcon In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of: 5 Power Cleans (135/95 lbs) 10 Burpees Over the Barbell 20 Wall Ball Shots (20/14 lbs)
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