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Friday CrossFit

Thruster (5, 4, 3, 2, 1)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Thursday CrossFit

Double Helen (Time)
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows

Men: 12-kg kettlebell
Women: 8-kg kettlebell

Wednesday CrossFit

Shoulder Press (10m to Find a Heavy Single)
Metcon (Time)
Buy in: 200m SB Carry
3 RFT
10 T2B
20 Air Squats
30 OH Sit Ups 45#/25# Plate

Tuesday CrossFit

Metcon (AMRAP – Rounds and Reps)
– AMRAP 5 –
150/125m Row
7 Front Squat 115#/95#
2m Rest
– AMRAP 5 –
125/100m Ski
20 Push Ups
2m Rest
– AMRAP 5 –
100m Run
8 Alt Sledge Hammer

Monday CrossFit

Metcon (Time)
20 RFT
5 Ring Dips
5 SB OTS 100#/50#
5 Push Ups
5 Jumping Lunges

20m Time Cap

Saturday
WARM UP: 1 min eac.
-Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 30 minutes of:
400 m Run
40 Alternating Reverse Lunges with KB 53/35
30 Kettlebell Swings 53/35
20 Wall Balls 20/14
10 Box Jumps 24/20

Friday CrossFit

Front Squat (10m to find Heavy Single )
Metcon (Time)
3 RFT
20 Pull Ups
25 Push Ups
30 Air Squats

Thursday CrossFit

Metcon (AMRAP – Reps)
EMO2M 18
10 Deadlifts 225#/185#
5 HPC 175#/135#
Max Burpee Over Bar

Wednesday CrossFit

Metcon (Time)
5 RFT
500m Row
3 Back Squats @80%

Tuesday CrossFit

Push Press (10m to find Heavy Single )
Metcon (Time)
For Time
300 DUs
EMOM 5 Burpees