Friday September 4 2014 – PM CrossFit Broadview Hts
9.2.15 Workout of the Day A. STRENGTH 3x max unbroken back squats (225/155) @ 3:00 *Score = total reps B. AMRAP 19 10 Deadlifts (225/155) 6 Plyo Push-ups (45# bumpers) 2 Rope Climbs
9.2.15 Workout of the Day A. STRENGTH 3x max unbroken back squats (225/155) @ 3:00 *Score = total reps B. AMRAP 19 10 Deadlifts (225/155) 6 Plyo Push-ups (45# bumpers) 2 Rope Climbs
A. Benchmark For time: 100 toes-to-bar B. “Jerry” For time: Run, 1 mile Row, 2000 m Run, 1 mile
9.2.15 Workout of the Day A. Split Jerk @ :90 1×4 @ 80% 1×3 @ 85% 1×2 @ 90% 3×1 @ 95% 1×2 @ 90% 1×3 @ 85% 1×4 @ 80% B. 5 rounds for time of: Max Effort L-hang, 1:1 work/rest C. HSPU 4x max effort unbroken, every 2:00 D. For time: 21-15-15 Chest-to-bar…
9.1.15 Workout of the Day A. EMOM 10 3 Position Squat Clean, increase load each round B. AMRAP 10 10 Box Jumps (40/30″) 20 Pistols C. AMRAP 10 40 Double-unders 20 Cal Row 10 Front Squat (115/80)
8.31.15 Workout of the Day Rest Day
8.30.15 Workout of the Day A. Power Snatch 8×2 TnG, build to a heavy set during the first 4 rounds, then stay there. B. For Time 10 rounds of: 10 Wall Balls (20/14) 15 Kettlebell Swings (1.5/1 pood) –Rest 5 min– 10 rounds of: 10 Burpees 15 BFSU
8.29.15 Workout of the Day A. 9-7-5-3-1 Back Squat, As heavy as possible Strict HSPU B. PARTNER WOD AMRAP 30 21 Deadlifts (155/110) 15 Cleans 9 Shoulder-to-overhead *One partner works while one partner rows 500M.
8.28.15 Workout of the Day Rest Day
8.27.15 Workout of the Day A. EMOM 10 :30 Max Effort (ME) cals, Air-dyne :30 rest *Score is total cals after all 10 rounds B. 21-18-15-12-9-6-3 reps for time of: Toes-to-bar, unbroken *Run 800m after each set
8.26.15 Workout of the Day A. HSPU 4x max effort unbroken, every 2:00 B. Strict chest-to-bar pull-ups 4x max effort unbroken, every 2:00 C. Split Jerk 5×3, same weight across *Perform one legless rope climb after each set D. 10 rounds for time of: 10 Dumbbell Push Press (45/30) 30 Double-unders