CrossFit
WARM-UP
3 ROUNDS
15 Jumping Jacks
10 Scap Push-Ups
10 Alt Groiners
Into…
AMRAP x 5 MINUTES
10 Empty BB Strict Press
10 Box Step Ups
10 Burpees
STRENGTH
STRICT PRESS
1x6 @ 65-70% (Light-Moderate) of 2RM
1x6 @ 70-75% (Mod)
1x6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure.....no more than 6-8.
WORKOUT
FOR TIME
21-15-12-15-21
Push Press (115/75)|(65/45)
Box Jump-Overs (20)
NCGO - Virtual CrossFit Class
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - DB Deadlift
MOVT 2 - Burpees
*Both movements = 1 Set
PUSH x PULL STRENGTH
E2MOM x 10 MINUTES
12 DB Hang Power Cleans
12 DB Front Squats
PUSH x PULL WORKOUT
5 SETS
AMRAP x 3 MINUTES*
12 Alt Single DB Up-Downs
20 DB Slides
Max Jumping Jacks in Remaining Time
-Rest 1:00 b/t Sets-
*Start From the Top w/ Each AMRAP
Power Lunch
WARM-UP
3 ROUNDS (5:00 CAP)
10 Step-Ups
10 Clean Grip Deadlifts
10 Good Mornings
20 Elbow Punches
STRENGTH
9-7-7-5
Hang Power Clean
*Keep weight moderate-heavy.
WORKOUT
EVERY 1:15 x 10 SETS
7 Hang Power Cleans
(135/95)|(95/65)
10 Box Jump Overs (24/20)
Boot Camp
2 Rounds
5 Min Per Station
1 MIn Rest between Stations
Station 1
40 Double Unders
into AMRAP
20 Alt Lunges
10 DB Push Press
Station 2
40 Double Unders
into AMRAP
20 Ball Slams
10 Pushups
Station 3
40 Double Unders
into
Run 200M
AMRAP Hanging Knee Raises