Workout of the Day

Main – CrossFit

Weightlifting

3 Pos Clean (Every 90 seconds for 6 rounds, 70-80%)

Cleans from Floor, Knee, and mid thigh

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

25 Air Squats (RX+ KB Goblet Squat 53/35)

10 Pullups (RX+ C2B)

Optional Accessory Work

Back Squat (5×5 @85%)

01/18/2015

1/19/15

Main – CrossFit Weightlifting 3 Pos Clean (Every 90 seconds for 6 rounds, 70-80%) Cleans from Floor, Knee, and mid thigh Metcon Metcon (AMRAP – Rounds […]
01/16/2015

1/17/15

Main – CrossFit Metcon Metcon (Time) Pistols Curtis Ps (95/65) over Bar Burpees Ground 2 Overhead (95/65) HRPU Wallballs (20/14) KB Swing (53/35) Box Jumps (24/20) […]
01/15/2015

1/16/15

Main – CrossFit Metcon Metcon (Time) “Fractured Fran” Thrusters / Pullups 21 / 21 – Rest 4 minutes 15 / 15 – Rest 4 minutes 9 […]
01/14/2015

1/15/15

Main – CrossFit Weightlifting 1: Bench Press (Find 1RM) 2: Bench Press (Max Reps @ 60% 1RM) Metcon Metcon (Time) 5 Rounds 25 Double Unders (RX+ […]