by abegayleisip | Sep 26, 2022 | Uncategorized
Week 3 Day 2StrengthPush Press (4×3)4×3 at 75% Pause reps. Pause at bottom of dip for 1 secondMetconMetcon (Time)For time: 100 WB Shots (20/14 – As Needed) 80 Ab Mat Sit Ups 60 Cal Row 40 Pull Ups (Banded Pull Ups) 20 Cleans (135/95 –...
by abegayleisip | Sep 25, 2022 | Uncategorized
Week 3 Day 1StrengthFront Squat (3×5)3 sets of 5 reps at 70% First two reps have tempo at 31x1MetconMetcon (3 Rounds for reps)Three 3min Amraps 3 Min AMRAP 200 M run AMRAP Hang Power Snatch Rest 90 Seconds between Rounds Rx+ 75/55 add 10# each round Rx: 55/45 add...
by abegayleisip | Sep 23, 2022 | Uncategorized
9.24.22Metcon (Time)Off to the Races For time (with a partner) 12 rope climbs 22 wall walks 20 devils press DB box stepovers 1 mile run (together) Partner holds hollow position while other partner works for first 3 movements. Time Cap: 30 minutes RX+: 50/35 DBs RX:...
by abegayleisip | Sep 22, 2022 | Uncategorized
Throwdown Friday! Accessory WorkMetconUse this time to work on deadlift cycling and warmup to 80% for todays metconMetconCrossFit Games Open 14.3 (AMRAP – Reps)8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24" / 20" 15 Deadlifts, 185# / 135#...
by abegayleisip | Sep 21, 2022 | Uncategorized
Week 2 Day 4SkillHandstand Push-ups (10 Min Emom)Advanced: 3.3 HSPU Int: 2.2 HSPU Scaled: 2 HSPU + 2 Pike Pushups or 1 Wall Kick Up + 4 Pike PushupsMetconMetcon (Checkmark)On 20 Minute Running Clock Easy Row Every 4 minutes starting at 0:00 complete: 20 Ab Mat Sit Ups...
