Tag Archives: endurance

Monday the 16th

I.
3 ROUNDS (NFT)
10 Good Mornings
5 Strict Pull Ups
45s Bike

II.
Find 1RM Power Snatch
Find 1RM Power Clean + Push Jerk

III.
50 Burpees
30 Overhead Squats 105/75#
50 Sit-ups

IV.
Run
Run for 21 minutes out, then take same route back.

V.
3 Rounds (NFT)
400m Sled Pull
100m Farmer’s carry

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Filed under 3 Rounds, accessory work, crossfit, endurance, fitness, Olympic Weightlifting, strength & conditioning, Test Day

Friday the 6th

I.
3 Rounds
10 Dumbbell Push Press
10 Box Step Ups
45s Plank

II.
Find a 1RM Strict Press

III.
AMRAP (14)
50′ Dumbbell Front Rack Walking Lunge Steps 50/35s
5 L Pull-ups
10 Calorie row

IV.
Run 7k

V.
3 Rounds (NFT)
30s Superman Hold
14 Front raises
14 GHD Sit-ups

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Filed under 3 Rounds, accessory work, amrap, crossfit, endurance, fitness, strength & conditioning, WOD

Thursday the 31st

I.
Wrist Mobility
Then
3 Rounds (NFT)
10 Kettlebell Taters
30s Handstand Hold
5 Strict Chest to Bar

II.
Back Squat
4×4 @82.5%

III.
20 Minute Steady Run/Row/Bike

IV. Please choose TWO of the following based on weaknesses.

A. Conditioning
3 Rounds
18 Calories on Bike
20 Dumbbell Snatch 70/50#
30 Pull Ups

B. Gymnastics 
Handstand Walk
40’x 7
Rest as needed

C. Strength
Dumbbell Front Rack Lateral Squats
5×10
Alternate sides each rep

V.
3 Rounds (NFT)
30s Wall Sit
7 Dumbbell Row (Each Arm)
10 Wallballs

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Filed under 3 Rounds, accessory work, endurance, fitness, metcon, mobility, Olympic Weightlifting, strength & conditioning, WOD

Friday the 18th

I.
3 Rounds (NFT)
5 Snatch Balance
7 Box Jumps
4 Strict Chest to Bar Pull Ups
 
II.
Find 3RM OHS
 
III.
200 DUs
100 Air Squats
50 Push Ups
25 Burpees to 6″ Target
 
IV.
1k Swim
1k Run
1k Row
 
V.
Sotts Press Ladder
EMOM (until failure)
3 Reps from behind the neck
45/35#
Add 10/5# until failure
 
VI.
3 Rounds (NFT)
35s HS Hold
10 BB Hip Extensions
10 Inverted Rows

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Filed under 3 Rounds, accessory work, crossfit, EMOM, endurance, group ruck, strength & conditioning, Test Day, WOD

Monday the 7th

I.
3 Rounds
5 Rocky Pull-ups
10 Sit Ups
10 Band Pulls

II.
Find 2RM Bench Press

III.
AMRAP (27)
800m Row
21 Overhead Squat 95/65#
21 Pull Ups

IV.
4 Rounds
15 Cleans 155/115#
15 Toes to Bar
Rest :60

V.
3 Rounds ( NFT)
45s Weighted Plank
10 Around the Worlds
100m Farmer’s Carry

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, endurance, fitness, Power Lifting, strength & conditioning, Test Day, WOD