Tag Archives: Conditioning

Friday the 20th

I.
3 Rounds (NFT)
10 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

II.
Push Press
4×4 @ 80%

III.
AMRAP (15)
400m Run
30 Dumbbell Snatch 50/35#
15 Toes to Bar

IV.
2 x AMRAP (7)
10 HS Plate Climbs
15 Sumo DLHP 95/65#
10 Alternating Pistols
Rest 2:00

V. Please choose ONE of the following based on weaknesses.

A.
Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps.

B.
5 Rounds
Row 500m
8 Muscle Ups
Rest 2:00

VI.
3 Rounds (NFT)
10 Lateral Raises
14 V-Ups
10 DB Curls

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit affiliate, crossfit government island, interval training, metcon, strength & conditioning

Tuesday the 22nd (NEW CYCLE)

I.
3 ROUNDS (NFT)
10 Lateral Raises
10 Hip-Circle Squats
100M ROW
 
II.
Back Squat
5×5 @70%
 
III.
Dumbbell Bench Press
Neutral Grip
5×10
 
IV.
Every 3 Minutes for 15 Minutes (5 Sets)
10 Chest to Bar
10 Box Jump Overs 24/20″
10 Clean and Jerk 145/100#
 
V.
5 Rounds
Row 500m
Rest :60
 
VI. Please choose ONE of the following based on perceived weaknesses.
 
A. Gymnastics
Strict Ring Dips
3×5
4×4
5×3
Rest as needed between all sets
 
B. Strength
5 Rounds
100′ Farmers Carry
Unbroken AHAP
 
VII.
3 Rounds (NFT)
10 GHD Sit-ups
30s 1st Clean Pull @ 70%
100m Jog

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Thursday the 10th

I.
3 Rounds (NFT)
15 Push Ups
5 Strict Narrow Grip Chin-Ups
10 Band Pulls
 
II.
Find a 5RM Bench Press
(Try building to a heavy single then dropping back down to find your best set of 5)
 
III.
3 Rounds
Run 400m
21 Toes to Bar
7 Power Cleans 175/125#
 
IV.
Bike/Row 80 Calories
 
V.
4 Legless Rope Climbs
Rest 2:00
3 Legless Rope Climbs
Rest :90
2 Legless Rope Climbs
Rest :60
1 Legless Rope Climb
 
VI.
3 Rounds (NFT)
10 Calves Raises
10 Pendlay Rows
10 GHD Sit-ups

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Friday the 10th (17.3)

I.
3 Rounds (NFT)
3 Chest to Bar Pull Ups
6 Overhead Squats 135/95#
12 Calorie Row

II. “17.3”
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65#
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95#
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135#
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155#
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175#
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185#
*If all reps are completed, time cap extends by 4 minutes.

For workout variations go to CrossFit.com

III.
12 Minute Jog (easy pace)

IV.

ROMWOD/Mobility Cool Down

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Thursday the 5th

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I.

3 Rounds

12 GHRs

10 Dislocates

100m Run

II.

Bench Press

3 x 5 @75%

III.

Mile Run

IV.

FRAN

21-15-9

Thrusters (95/65#)

Pull-ups

V.

3 Rounds (NFT)

15 Good Mornings

5 Stand-ups (25#)

30s Superman Hold

 

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Filed under 3 Rounds, accessory work, benchmark, crossfit, endurance, fitness, Power Lifting, strength & conditioning, WOD