Category Archives: strength & conditioning

Thursday the 12th

I. 3RDS (NFT)
1o Dive bomber push-ups
15 sit-ups
20 squats

II. Bench press
3 x 10 @ 65-75% of 1 RM

III. 4 rounds for max reps:
• 1 min Push Press 75/55#
• 1 min Burpees
• 1 min Front Squat 75/55#
• 1 min Burpees
• 1 min Rest

IV.  2 rds
1 min plank
1 min side plank
1 min side plank
30 second hollow hold

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Filed under coast guard crossfit, crossfit government island, Strength, strength & conditioning

Friday the 11th

I. 3 RDS (NFT)
5 burpee broad jumps
10 cross overs
100 m run

II. Clean and jerk
5-4-3-2-1-1 @ 85% and up

III. “Jackie”

For Time:

1000 Meter Row
45 Thrusters (45# / 30#)
30 Pull-ups

IV. Farmer’s carry
3 x 100 m 70/53#

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Filed under benchmark, crossfit, crossfit government island, crossfit military, strength & conditioning

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

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

Thursday the 7th

I.
3 RDS (NFT)
100 m run
30 second squat
10 tall jerks

II.
Clean and jerk
3-3-3-3 @ 85%

III.
21-15-9
Ovhd squats 95/65#
calories row

IV.
Pendlay row
3 x 10

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Filed under crossfit military, Olympic Weightlifting, 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