» Damien - Page 3

Tuesday 190326

Work towards tallying up 3 minutes of L-Sit/Straddle Power Clean 7×1Good Morning 3-5×8Tally up 200′ of Lateral Hip CircleSissy Squat 3×8-12

Monday 190325

Bear Crawl, Crab Crawl, Crab Walk-3 RoundsOdd: Push Jerk 3xEven: Skin the Cat Work every 2 minutes10 RoundsHang Power Clean 115#/75# 7xToes to Bar 9xPush-ups 12×5 Rounds

Friday 190322

CrossFit Open 19.Thrusters 95#/65#Chest to Bar Pull-ups 33-27-21-15-9xRow 250m, Figure 8’s, Inchworm with push-up-3 Rounds

Thursday 190322

Seated Shoulder Press 5×5Support L-Straddle 5sFalse Grip Chin-up Hold on Rings 10sCossack Squat Sit 45#/35# 10s each20 minute AMRAP

Wednesday 190320

Clean 5×3Pause Back Squat (35X2) 3-5-x3Reverse Hyper at 50% of your best back squat 3×10Tally up GHDSU 50-100xCalf Raises 3×10-20

Monday 190318

Bear Crawl, Beat or Lateral Swing, Wall Squat-3 RoundsThrusterChest to Bar Pull-upsWork a rep scheme with three sets that you can work continuously for 90s (i.e. 3-2-1, 3-3-2, etc)Rest 3 minutes8 Rounds

Friday 190315

Party is on at 5pm.  CrossFit Open 19.4Snatch 95#/65# 10xBar Facing Burpees 12×3 Rounds3 minute breakBar Muscle-up 10xBar Facing Burpee 12×3 RoundsWarm-up: Row 250m, Inchworm, Beat or Lateral Swing-3 Rounds

Thursday 190314

Muscle Snatch/ Power Snatch/ Squat Snatch/ Snatch Balance/ Overhead Squat Between sets Lat/Tri Stretch from feet 30s or PVC Bend OverTabataBurpees Box JumpRussian Swing Sit-ups Rest 1 minute between sets