October 22, 2020

Strength:  Snatch

3-2-1-1-1

Conditioning:  On the 3:00 X 7 Rounds
12 Thrusters (75/55)
9 Power Snatches (75/55)
7 Bar Over Burpees

October 22, 2020

Conditioning:  On the 10:00 X 3 Rounds
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run
20 Wreck Bag Lunges
(Wreck Bag Weight - 70/50)

October 21, 2020

Strength:

Build To A Heavy 3 Hang Cleans 

Conditioning:  AMRAP 15

15 Power Cleans (95/65)

30 DUs/60 Singles

15 Wallballs (20/14)

30 DUs/60 Singles

October 20, 2020

Conditioning:  4 RFT

1/2 Mile Bike

5 Ring Muscle Ups

1/2 Mile Bike

10 Jerks (155/105)

Post-WOD:

150 Weighted Sit-ups (25/15)

* Every Time Athlete Breaks, 20 Russian Twists

October 18, 2020

Conditioning:

Front Squat

5-5-3-3-3-1-1-1-1-1

Then, For Time:

1 Mile Run

October 16, 2020

Strength:  Deadlift

3 X 5

Conditioning:  3 RFT
500 Meter Row
12 Deadlifts (185/125)
21 Box Jumps (24/20)

October 14, 2020

WOD Prep:

Take 10 Minutes to Warm-up Barbell Movements

Conditioning:

"The Other CrossFit Total"

Clean, 1 Rep
Bench Press, 1 Rep
Overhead Squat, 1 Rep
* Clean is From the Ground, Power or Squat

Post-WOD:

4 Rounds
30 Hello Dolly’s
30 Flutter Kicks
10 Tuck-ups
30 Russian Twists

October 13, 2020

Strength:  Strict Press

5 X 4

Conditioning:  For Time

27-24-21-18-15-12-9:
AbMat Sit-ups
Calorie Bike
* After Each Round, Complete One Round of Strict Cindy -
5 Pull-ups
10 Push-ups
15 Air Squats

October 12, 2020

WOD-Prep:

Take 10 Minutes to Practice DB movements and Rope Climbs

Conditioning:

5-4-3-2-1: 
Rope Climbs
20-18-16-14-10:
Alternating DB Snatches
DB Lunges
(DB Recommended Weight - 50/30)
* 18 Minute Time Cap

* Bring long socks, knee sleeves, ladies - leggings

October 11, 2020

WOD Prep:

Take 10 Minutes to Warm-up Overhead Squats

Conditioning:  "Nancy"

5 RFT:
400 Meter Run
15 Overhead Squats
(25 Minute Time Cap)

* Athlete Needs to Select Weight That They Can do 15 Unbroken Overhead Squats With

Please reload

Recent Posts

October 22, 2020

October 20, 2020

Please reload

Archive
Please reload

Follow Us
  • Facebook Basic Square
  • Google+ Basic Square
  • Instagram Social Icon

Tel: 305-814-5406

Email: crossfitkeylargo@gmail.com
 

Contact Us:

Location: 100109 Overseas Hwy

Key Largo, FL 33037

© 2017 by CrossFit Key Largo