Thursday the 26th

I. 3 RDS (NFT)
10 jumping air squats
10 empty bar good mornings
10 cross overs

II. Back Squat
5 x 5
@ 85-90%

III.
3 rds for time
400 m run
20 kettle bell swings 53/35#
15 toes to bar

Advertisements

Leave a comment

Filed under crossfit

Wednesday the 25th

I. 3RDS (NFT)
10 scorpions
10 cross overs
10 lunges with twist and lean

II. Deadlift
5-5-4-3-2-2
AHAP!

III. For time

100 DU
30 Sit-ups
20 Burpees
15 Power cleans 135/95#
8 Jerks 135/95#
15 Power Cleans 135/95#
20 Burpees
30 Sit-ups
100 DU

Leave a comment

Filed under coast guard crossfit, crossfit, crossfit government island

Tuesday the 24th

I. 3 RDS (NFT)
10 push-ups
15 air squats
100 m run

II. Bear Complex
(pwr clean, front squat, push press, back squat, push press)
5×3 Heavy

III.
AMRAP (15)
5 pull-ups
7 push press
9 front squat

IIII.
Pendlay Row and back extensions
3×10 ea

Leave a comment

Filed under crossfit

Monday the 23rd

I. 3 RDS (NFT)
10 scorpions
10 cross-overs
150 m row

II. Bench press
5×5 @ 80-90%

III.
5 RDS
20 wall balls
10 T2B
250 m row

Leave a comment

Filed under coast guard crossfit, metcon, Power Lifting, strength & conditioning

Thursday the 19th

IMG_1956

I. 3 Rounds NFT

10 (each side) Walking Lunges

12 Good Mornings (light)

10 Scorpions (slow)

II. Squat Clean 5 x 4 @ 70-85%

III. 21 – 15 – 9

Deadlift 225/155#

Pull Up

Calorie Row

Leave a comment

Filed under crossfit