Daily Workouts
Blog
Tuesday 07.17.2018
Strength: 3x3 thrusters at 65% of 1rm Metcon: CrossFit Wilson Benchmark Compare 1.15.2018 Rx For time: row 750m 30 thrusters, 95/65 30 chest 2 bar pull-ups Intermediate For time:
Friday 07.13.2018
Strength: develop a 1rm deadlift Metcon: (in any order) Rx For time: 50 ghd sit-ups 50 power cleans, 135/95 (no singles) 50 cal bike 50 front squats Scaled For time: 35
Thursday 07.12.2018
Strength: hang power clean 3, 3, 3, 3 @ 65% of 1rm Metcon: Rx Buy-in: 50 cal row then, 8 rounds 8 shoulder 2 overhead, 115/80 8 toes 2 bar
Tuesday 07.10.2018
Strength: develop a 1rm push press Metcon: Rx 17 min amrap 21 box jumps, 24/20 21 handstand push-ups Scaled 17 min amrap 15 box jumps 15 seated dumbbell shoulder
Monday 07.09.2018
Strength: Back squat develop 1rm Metcon: Rx 2 rounds 35 thrusters, 95/65 35 front rack lunges 35 pull-ups Scaled 2 rounds 25 thrusters 25 front rack lunges 20 pull-ups
Friday 07.06.2018
Strength: deadlift 3, 3, 3+ (70, 80, 90% of 95% of 1rm) Metcon: Rx 10-20-30 deadlifts, 205/135 air squats burpees w/ lateral hop over barbell Scaled 10-15-25 deadlifts air