Mar 1, 2018
TOTAL_TRAINING 25/’18 - 01/03/2018
Warm up core training 30”+30” side plank 1’ sit up 1’ plank 1’ rest 3 RFT
Strength Front rack lunges: 5 x 10
Wod 3’ AMRAP 12 deadlift 6 hang power clean 3 push & jerk 3’ rest 4 RFT
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TOTAL_TRAINING 25/’18 - 01/03/2018
Warm up core training 30”+30” side plank 1’ sit up 1’ plank 1’ rest 3 RFT
Strength Front rack lunges: 5 x 10
Wod 3’ AMRAP 12 deadlift 6 hang power clean 3 push & jerk 3’ rest 4 RFT
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STRENGTH Kettlebell Swings & Snatches + Overhead Squat EMOM 10 Even: 15 KBS Odd: 1 snatch + 2 OHS METCON For Time (Post Slowest Round) On the 4:00 x 5 Rounds: 500 Meter Row 12 Deadlifts, 105/155 9 Hang Power Cleans 6 Push Jerks, 105/155 Rounds start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Any time…
TOTAL_TRAINING 147/’17 - 21/12/2017
Strength Clean squat 3x4 3x3
Hero Wod - DT 12 deadlift 9 hang power clean 6 Push jerk 5 RFT
Photo by @weightsandcrossfit
METCON In a 4:00 Window – 3 Rounds (Calories) 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65) Time remaining, Max Calorie Row Rest 4:00 In a 4:00 Window – 2 Rounds (Calories) 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (115/80) Time remaining, Max Calorie Row Rest 4:00 In a 4:00 Window…
STRENGTH Back Squat (3 – 1 – 3 – 1 – 3 – 1) 3 Back Squats @ 84% of 1RM Back Squat 1 Back Squat @ 89% of 1RM Back Squat 3 Back Squats @ 84% of 1RM Back Squat 1 Back Squat @ 91% of 1RM Back Squat 3 Back Squats @ 84%…
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STRENGTH D3 for Time 600 Meter Run 2 Rounds of “DT” 600 Meter Run 2 Rounds of “DT” 600 Meter Run 2 Rounds of “DT” 600 Meter Run DT is 12 Deadlifts, 9 Hang Power Clean, 6 Push Jerk, 155/105# METCON 3 Giant Sets (No Measure): 12 Barbell Rows 24 Dumbbell Close Grip Floor Presses…
When you think the workout is done and the coach says “2 more rounds!” 😱😳😱 And I thought this morning “how hard can 15 lateral burpees be ?” #warmup 2min #bike 3 #rounds 5 athletic #burpees 10 Spider-Man lateral stretch 7 #hangpowerclean 4 #inchworm #pushup #workout / #metcon 5 x 3min 8 cal bike 15 lateral burpee max #clean (T2 weight 115) 10+10+7+0+10 37 I thought it was done after 3 and I was cooling down when they told me to keep going ... 😂 #crossfit #weightlifting #cardio #takeoverathletics #monday #motivation (at Takeover Athletics) https://www.instagram.com/p/CcfYXVauvlK/?igshid=NGJjMDIxMWI=
You know you’re pushing it when the coach says “in order to stay in the time domain, you need to go lighter”, coach Donnie. Thanks Dan and Will for the “positive peer pressure”. #gobigorgohome #slowestRX 🤣 and it was only 3 rounds !!! #workout 3 rounds 21 #boxjumps 15 #hangpowerclean 5-3-1 #ropeclimb 17:30RX On the up side, I didn’t trip on the box jumps !!! #crossfit #crossfittakeover #takeoverathletics #morningroutine #keepgrinding #bodyweight #bodyweightworkout #barbell #zerotohero https://www.instagram.com/p/CSwRRcsLLS4/?utm_medium=tumblr