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...
by abegayleisip | Jul 28, 2022 | Uncategorized
Week 2 Day 5MetconMetcon (AMRAP – Rounds and Reps)30 Min AMRAP w/ Partner 1000 m Row 40 Burpees 40 Deadlifts (Synchro) 800 m Row 30 HSPU 30 Power Cleans (Synchro) 600 m Row 20 Pull Ups 20 Thrusters (Synchro) Rx+: 135/95 – SHSPU- CTB Rx: 95/65 – HSPU...
by abegayleisip | Jul 27, 2022 | Uncategorized
Week 2 Day 4StrengthSkillRope Climb Work (8×2)10-15 Min to work on Rope Climbs Advanced: 8 Min EMOM – 2 Rope Climbs Touch and Go Each Minute Int: 2 Rope Climbs Each Minute (does not have to be touch and go. Beginner: Continue drilling with...
by abegayleisip | Jul 26, 2022 | Uncategorized
Happy Birthday, Megan D.!!!
