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TOTAL_TRAINING 25/โ18 - 01/03/2018
Warm up core training 30โ+30โ side plank 1โ sit up 1โ plank 1โ rest 3 RFT
Strength Front rack lunges: 5 x 10
Wod 3โ AMRAP 12 deadlift 6 hang power clean 3 push & jerk 3โ 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 timeโฆ
TOTAL_TRAINING 147/โ17 - 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 โ 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 โ 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 Windowโฆ
STRENGTH Back Squat (3 โ 1 โ 3 โ 1 โ 3 โ 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%โฆ
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STRENGTH D3 for Time 600 Meter Run 2 Rounds of โDTโ 600 Meter Run 2 Rounds of โDTโ 600 Meter Run 2 Rounds of โDTโ 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 Pressesโฆ
When you think the workout is done and the coach says โ2 more rounds!โ ๐ฑ๐ณ๐ฑ And I thought this morning โhow hard can 15 lateral burpees be ?โ #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 ... ๐ #crossfit #weightlifting #cardio #takeoverathletics #monday #motivation (at Takeover Athletics) https://www.instagram.com/p/CcfYXVauvlK/?igshid=NGJjMDIxMWI=
#echobike sucks - lol. Iโm so glad I donโt look at the workout before I come to the gym ๐คฃ๐ณ๐ #warmup 3min #bike Then 3 #hangpowerclean 5 #pushpress 5 #back #squat 5 #goodmorning 10 #lateralhop 3 #athleticburpee Strength 2-2-2-2-2 Push press #chipper at tier 2 22 bike 22 #pushpress 44 #row 22 #burpee over bar 22 #backsquat 11:20 75# #T2 (at Takeover Athletics) https://www.instagram.com/p/CW3BJB2lQRA/?utm_medium=tumblr
