Oct 5, 2018

10.05.18

in Uncategorized

Custom Made CrossFit – CrossFit

Overhead Squat (5 x 3 @ (31X1))

Metcon (AMRAP – Reps)

AMRAP X 12 Minutes

20 Alt. Lunges

10 OH Squats 95/65

10 Toes -to-Bar

Oct 4, 2018

10.04.18

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (2 Rounds for reps)

EMOM X 20 Minutes

Min 1 & 2 -20/15 Calorie Row + AMRAP Ring Dips

Min 3 & 4 -200m Run + AMRAP Strict Pull-ups

Metcon (No Measure)

FINISHER

3 SETS

30 Flutter Kicks (plate held at lockout)

30 Russian Twist

R+L=1 Rep

Oct 3, 2018

10.03.18

in Uncategorized

Custom Made CrossFit – CrossFit

Push Jerk (2.2.2.2.2)

Build each set to Heavy!

Metcon (2 Rounds for reps)

2 SETS (12:00 of Work)

AMRAP X 3 Minutes

Max Double Unders

-Rest 1:00-

AMRAP X 3 Minutes

5 Push Jerks 135/95

5 Burpees

-Rest 1:00-

Oct 2, 2018

10.02.18

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (Time)

5 Rounds:

10 DB Front Squats (50/35)

20 DB Deficit Push-ups

30 Sit-ups (upscale GHDSU)

400m Row