Category Archives: Uncategorized
Oly
Snatch (5 x 5 @75-80%)
Handstand Push-ups (33 Controlled Descent + 6 Pistol Sqt Every Break)
Oly
Split Jerk (5 x 5 @75-80%)
Weighted Step-ups (5m Max Effort 2 KBs 70#/44# )
Oly
The CrossFit Football Total (Total Weight)
Oly
Push Press (Weight)
5-4-3-3-3
Metcon (AMRAP – Reps)
Tabata Abs
Use one AB movement for each of the 3 Tabata rounds.
Rest 2m Between Each Tabata
Use one AB movement for each of the 3 Tabata rounds.
Rest 2m Between Each Tabata
Oly
Push Press (Weight)
5-4-3-3-3
Metcon (AMRAP – Reps)
Tabata Abs
Use one AB movement for each of the 3 Tabata rounds.
Rest 2m Between Each Tabata
Use one AB movement for each of the 3 Tabata rounds.
Rest 2m Between Each Tabata
Oly
Front Rack Lunge (5-5-5-3-3-3 Starting @45% Front Squat 1RM)
Metcon (Time)
3 RFT
5 Ring M/U’s
10 HSPU
5 OH Squat 135#/95#
10 Box Jumps 30"/24"
5 Ring M/U’s
10 HSPU
5 OH Squat 135#/95#
10 Box Jumps 30"/24"
Oly
Clean (5-4-3-2-1)
If you miss your single, load a managable weight and finish on a clean rep.
Metcon
4 Laps KB Litter Carry 70#/44#
3 Laps KB Front Rack Carry
2 Laps OH KB Carry
3 Laps KB Front Rack Carry
2 Laps OH KB Carry
Focus on keeping your mid section tight and your shouders active when overhead.
Metcon
25 Controlled Descent HSPU
2m L Sits
2m L Sits
Break up in any order.
Oly
Metcon (AMRAP – Reps)
Tabata Push Up
Reverse Tabata Dead Lift (AMRAP – Reps)
For Reps
10s Work – 20s Rest
Dead Lift @65%
x8
10s Work – 20s Rest
Dead Lift @65%
x8
Reverse Tabata Squat (AMRAP – Reps)
For Reps
10s Work – 20s Rest
Squat @65%
x8
10s Work – 20s Rest
Squat @65%
x8
Reverse Tabata Push Press (AMRAP – Reps)
For Reps
10s Work – 20s Rest
Push Press @65%
x8
10s Work – 20s Rest
Push Press @65%
x8
Metcon (AMRAP – Reps)
Tabata Air Squat
Oly
Weightlifting
Front Rack Lunge (5 x 1 Down & Back @60% Front Squat )
Metcon
25 Control Descent HSPU
Oly
Weightlifting
Clean and Jerk (5 x 4 @75%)
Clean Pull (3-3-2-2-1 )