Wednesday, January 23, 2019

Get in here for your hump day!

CrossFit 6/12/330/430/530

Strength

Front Squats or Overhead Squats

E2MOM x 5 rounds (10minutes)

  • 5 Overhead Squats or Front Squats

Pullup/C2B practice and progressions for the workout.

Conditioning

Option A:

In 3 minutes complete 2 rounds

  • 10 Overhead/Front Squats (95/65lbs) (75/55lbs) (55/35lbs)

  • 10 C2B/Pullups/Ring Rows

If completed continue 2 more rounds and add two reps of each movement in the next 3 minutes. Continue this progression for as long as possible.

Option B:

4 Rounds

  • 10 Overhead or Front Squats (95/65lbs) (75/55lbs) (55/35lbs)

  • 10 C2B/Pullups/Ring Rows

12min Time Cap

Both options should be quite tough. Depending on your skill and strength level with these movements choose the option for you that will give you the best workout.

LiveFit - 9am

Conditioning

60on - 60 off x 3 Rounds

  • Bike

  • Squat Thrusts

  • Ski Erg

  • Med Ball Thrusters

Core

20secs on - 10secs off x 6 rounds

  • Plank

  • Side Plank

  • Side Plank

  • Hollow

  • Superman

  • Bridge

Lots of core work here!

Comp Class - 630pm

Comp WOD 1

AMRAP 25 With a Partner

50 Partner WBS

10 Synchro Burpees

50' HS Walk Each

10 Synchro Burpees

20 Devil's Press

10 Synchro Burpees

20 Strict HSPU

10 Synchro Burpees

- Team 782