Category Archives: strength & conditioning

Wednesday the 20th

I.
3 RDS (NFT)
10 scorpions
10 jumping squats
100m run

II.
Strict press/push press
3-3-3 Strict press @75%
3-3-3 Push press @ 75%

III.
AMRAP (12)
20 box jumps
20 kettle bell swings 53/35
20 sit-ups
20 push-ups

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Filed under amrap, crossfit, crossfit government island, crossfit military, fitness, metcon, strength & conditioning

Wednesday the 31st

I.
3 rds (NFT)
10 pass thru
10 broad jumps
150 m row

II.
Bear Complex
5 X 5 AHAP

III.
AMRAP (7)
3 Hang power cleans 135/95#
6 pull-ups
9 box jumps

IV.
NFT
toes to bar
hollow rocks
3 X 10

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Filed under amrap, coast guard crossfit, Conditioning, Strength, strength & conditioning

Friday the 12th

I.
3 rds (NFT)
250 m row
7 burpees over rower
9 kettle bell swing (light)

II.
Squat Clean
work to heavy single, then,
3-3-3 @ 70%
2-2 @ 80%

III.
AMRAP (20)
400 m run
20 push ups
15 wall ball 20/14#
10 kettle bell swing 55/35#

IV.
Plank
4 x 1:00

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Filed under amrap, coast guard crossfit, Strength, strength & conditioning

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

Monday the 13th

I.
2 Rounds NFT
400 meter row
30 KBS
20 Sit-ups
15 Burpee
10 air squats
 
II.
Back Squat
2 x 5 @ 75%
4 x 3 @ 80%
2 x 2 @ 85-95%
 
III.
4 Rounds
10 Thrusters 95/65#
10 Burpees
10 Ring Dips
10 Power Cleans 95/65#
 
IV.
ME Hand Stand Walk In 6 attempts
or ME shoulder touches in 6 attempts

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Filed under crossfit, fitness, metcon, Power Lifting, strength & conditioning, WOD