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Wednesday CrossFit

Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Tuesday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 18
33 Body Row
33 DB Clean & Jerk 50#/35#
33 DB Swings
33 Push Ups

Monday CrossFit

Snatch Balance (7-7-7-7-7)
It’s not about the weight.
It’s about moving quickly and landing/finishing with a solid shoulder.
1000m Row (Time)
Max Effort 1000m Row
Pull-ups (1m Max Effort )
At least 2 attempts
Metcon (AMRAP – Reps)
1m Max Effort Swing
70#/44#

Happy B-day Lynn!!

Metcon (Time)
For Time
1400m Run Buy-in
140 Hang Cleans 45#/30#
140 Lunges
140 Back Squat
140 Double Unders
140 Push Press

Between the two of them, Lynn and her husband have celebrated a combined 140 years of life!
Grab a partner and chip away!

Friday CrossFit

Shoulder Press (5 x 5 @75%)
BURN
10m Clock
30s Work/30s Rest
Max Effort Strict Press
30#/15#
Metcon (Distance)
2m Each
Max Distance
Sandbag Carry 150#/100#
Single DB Overhead Lunge 50#/35#
Med Ball Long Jump 20#/14#
30s rest between each movement

Wooden lanes are 32′ each. Keep track of laps and multiply.

Thursday CrossFit

Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Wednesday CrossFit

Metcon (AMRAP – Rounds)
AMRAP 4
10 Push Press 95#/65#
10 Pull Ups
rest 2m
AMRAP 4
10 Box Jump Over 24/20
10 Burpees
rest 2m
AMRAP 4
10 DB Snatch 50#/35#
10 Goblet Squat
rest 2m
AMRAP 4
10 Push Ups
20 Double Unders

Tuesday CrossFit

Back Squat (1 x 20)
Taken from the rack.
All 20 must be done before returning barbell to rack.
Metcon (AMRAP – Reps)
Max Effort
Pull Up

Consecutive pull ups. Any type of pull up.
Same type must be used the entire time.
Metcon (AMRAP – Rounds)
Max Effort
Push Up

Consecutive. Without leaving the plank. Raising hips to rest is not allowed.

Monday CrossFit

Muscle Clean (5 x 8)
Quality over weight.
Approach this as an accessory movement.
Try to make a relation between the landing of the bar on the front rack and the speed of your elbows.
Metcon
2 R-N-FT
20 D/U’s
15 HSPU
20 Pull Ups
15 GHD Sit Ups
20 T2B

Weekend Warriors

Metcon (Time)
For Time
70 Pull Ups
70 Push Ups
70 Pass-back Wall Ball 20#/14#
Partner holds at top of Deadlift 135#/95# during pull up/push up only.

With a partner.