Workout of the day
2 EMOM x12
1 .EMOM
*Alternating*
Assault bike :45sec
Ring Plank hold :45sec
4-8 Hang power clean
*3 Minute Rest before starting 2nd EMOM*
Shuttle sprint :45sec
Front plate Hold :45sec
Banded Press downs :45sec
Workout of the day
3 Rounds
For Time
50 Cal Row
15 Push Press 115/85lb
50 double Unders
Workout of the day Olympic: Clean Build to 1 Rep Max Metcon: Crossfit Open Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars* 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups* 8 power cleans Etc.,…
DetailsWorkout of the day
Gymnastics skill work
Kipping /pull-ups/Toe to bar /Handstand push-ups/Handstand Hold & walk
Metcon
For Time
200 meter Run
15 Overhead Squats 95/65lb
15 Toe to bar
200 meter run
12 Overhead Squats
12 Toe to bar
200 meter run
9 Overhead Squats
9 Toe to bar
Workout of the day
Strength:1RM
Deadlift
1×85% 1×95 % 1×100+%
Metcon
21-15-9
Deadlift 225/155lb
Handstand push-ups
Calorie row
Workout of the day Running clock 24 minuets. *rest 2 min after each 5 Min AMRAP 1. 5 Min AMRAP 7 Shoulder to Overhead 95/65lb 7 Box Jumps 24/20” 2. 5 Min AMRAP 7 Sumo high pull 95/65lb 7 Lateral burpees 3. 5min Amrap 7 Wall balls 20/14lb 7 pull-ups 4. 3 minute Partner Russian…
DetailsWorkout of the day
Strength:1RM
Bench Press
1×85% 1×95% 1×100+%
Metcon:
“Annie plus “
50-40-30-20-10
Double Unders
Sit-ups
*25 Hand-release push-ups between each set*
Workout of the day
Strength :1RM
Back Squat
1×85% 1×95% 1×100+%
Metcon
14 Min AMRAP
*Ascending X2*
2-4-6-8-10etc
Hang Power cleans 95/65lb
Barbell Front Rack lunges 95/65lb
Lateral bar hops
Workout of the day
15 min AMRAP
6 Front Squats 135/95lb
9 bar facing burpees
12 Ring Dips
Accessory:
3×10 weighted lunges
*5 each leg Build each set *
3×10 back extensions
*weighted if possible *
3x 1:00 Min Hollow Hold
Workout of the day
Olympic:Snatch
3×65% 3×75% 3×85%
*Rest 2–3 minuets Between sets*
“Rowing Helen”
3 Rounds
500 meter row
21 Kettlebell Swings 53/35lb
12 Pull-ups
