Category Archives: crossfit

Wednesday the 13th

 

 


I.
Warm-up
400 m run
then…
3 rds
10 push-ups
15 sit-ups
10 broad jumps

II.
Bench press
7-7-7
@ 85%

III.
For time

15 clean and jerks 135/95#
30 cal row
15 clean and jerks 135/95#

II.
3 rds

7 strict pull-ups
7 inverted rows

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Tuesday the 12th

 

I.
3 rds (NFT)

5 inch worms
10 scorpions
10 walking lunges

II.
Dead Lift
3-3-3-3-3
@ 80-95%

III.
“12.5”

AMRAP 7 Minutes:

3 C2B Pull-ups
3 Thrusters (100# / 65#)
6 C2B Pull-ups
6 Thrusters (100 bs / 65#)
9 C2B Pull-ups
9 Thrusters (100# / 65#)
Continue to increase reps by multiples of 3 until time expires.

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Monday the 11th

 

I. Outlaw warm-up (2 rds)

5 jump shrug
5 high pulls
5 muscle snatches
5 drop snatch to power position
5 over head squats
5 sotts press
5 duck walks
5 tall snatches

II.
Power snatch 
5-5-5-5-5 @ 75%

III.

“Wood”

5 Rounds For Time:

400 Meter Run
10 Burpee Box Jumps
10 SDHP (95# / 65#)
10 Thrusters (95# / 65#)
Rest 1 minute between rounds.

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Friday the 8th

 

 

 

I.
3 rds (NFT)
10 push-ups
15 sit-ups
20 air squats

II.
Bear Complex
EOMOM (12)
1 rep

III.
AMRAP (15)
30 box jumps 24/20″
20 push presses 115/85#
30 pull-ups

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Filed under amrap, coast guard crossfit, crossfit, crossfit government island, crossfit military, strength & conditioning

Thursday the 7th

 

I.
3 rds (NFT)

10 walking lunges
20 meter bear crawl
20 meter broad jumps

II.
Hang power cleans
EMOM (12)
2 @ 85%

III.
Karen
150 wall balls 20/14#

II.
3 rds (NFT)
8 strict pull-ups

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