by abegayleisip | Jul 12, 2022 | Uncategorized
Testing Day 3StrengthFront Squat (15 Min to establish Max)Metcon500m Row (Time)Max Effort 500m RowMetcon (Time)For time: 1.2.3.4.5.6.7.8.9.10 Front Squat (From Floor) Double unders (25 each set) RX: 135/95 Alt: 95/65
by abegayleisip | Jul 11, 2022 | Uncategorized
Testing Day 2StrengthClean and Jerk (1×1)15 Min to establish 1 rmMetcon (Time)3 Rounds for Time 20 SA OH Lunge 10 Burpee Box Jump Overs 20 Ab Mat Situps 10 Burpee Box Jump Overs 20 SA OH Lunge Rx+ 70/50 Rx: 50/35 Alt:...
by abegayleisip | Jul 10, 2022 | Uncategorized
Testing Day 1StrengthThe CrossFit Total (Total Weight)Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)30 Min to complete the total. Your total score is the accumulated weight of all three lifts. Lets get after it!
by abegayleisip | Jul 8, 2022 | Uncategorized
070922Metcon (Time)400m Run 40 Med Ball Step Ups(24/20) 40 Push Press 2 min rest 30 Cal Row 30 Box Jumps 30 Hand Stand Push Ups 1 min Rest 400m Run 100 Double Unders 35 min time cap RX:...
by abegayleisip | Jul 7, 2022 | Uncategorized
Week 4 Day 4SkillPull Up work (Max reps)10 Min EMOM 4.4 Pull Ups Advanced: 4 pull ups, drop rest 5 seconds 4 pull ups. This is completed each minute for 10 min. Int: 2-3 pull ups, drop rest 5 seconds 2-3 pull ups. This is completed each minute for 10 min. Beginner: 5...
