by abegayleisip | Aug 3, 2022 | Uncategorized
Week 3 Day 4SkillRope Climb Work (Max reps)Continued work on Rope Climb Advanced: Practice Legless or L Sit Int: Practice Touch and Go Begin: Work with Coach Then: Advanced: 15 Rope Climbs for Time Int: 11 Rope Climbs for time Begin: 5-7 Rope Climbs for...
by abegayleisip | Aug 2, 2022 | Uncategorized
Week 3 Day 3StrengthDeadlift (Every 30 Seconds)10×2 Working at 80% 1 RMMetconMetcon (Time)3 Rounds for Time 40 Cal Row 20 Pull Ups 30 Wall Balls Rx+: 10 Ring Muscle Ups or BMU 20/14 Rx: 20 Pull Ups 20/14 Alt: 20 Banded Pull...
by abegayleisip | Aug 1, 2022 | Uncategorized
Week 3 Day 2StrengthSnatch Complex (5×1)Every 2 Min for 5 Sets 1 Snatch High Pull, 1 Pause Squat Snatch + 1 Hang Squat Snatch Work between 70-80% of 1 rm Squat SnatchMetconMetcon (Time)CrossFit Open 17.5 10 Rounds for Time 9 Thrusters 35 Double Unders Cap 25 Min...
by abegayleisip | Jul 31, 2022 | Uncategorized
Week 3 Day 1StrengthBack Squat (6-4-2-6-4-2)6-4-2-6-4-2 Try to use similar weights to last week. Going for more reps here. Super Set with 15 Calf Raises on 25-35# plateMetconMetcon (4 Rounds for reps)3 Rounds for Time 400 M Run 3 Wall Walks 12 Toes to Bar 24 DB...
by abegayleisip | Jul 29, 2022 | Uncategorized
7.30Metcon (Time)Georgia Mash-Up (Partner WOD) For Time: 20 Wallballs (20, 14lb) 80 GHD Sit-ups (V-Ups) 40 Wallballs 60 DB Single-arm OH Squat (40, 30lb)/(30,20lb) 60 Wallballs 80 Chest-to-Bar Pull-ups (pull-ups) 80 Wallballs 100 Double-Unders (400 singles) 100...
