July 31, 2017

Strength: Back Squat 1 Rep.

Take 15-20min to work up to a heavy single for the day. Not a max out.

Conditioning: For time:

50 Overhead Squats (115/75)

25 Muscle Ups (Bar or Ring)

(Scaled MU: 25 Burpee Pull ups)

July 28, 2017

Strength: Hang Clean & Jerk 1-1-1-1-1

Conditioning: 5 RFT

10 Power Cleans (155/105) 

200 m Run With Plate (45/35)

July 27, 2017

Core: 4 Rounds
15 Hollow Rocks

15 V-ups
15 Sit ups or GHDs

30 Sec Plank Hold

Conditioning: For time:

25 Toes-to-bars

50 Burpee Pull-ups

100 Double Unders

July 26, 2017

Strength: Front Squat 1x3 Reps Work up to a heavy set of 3.

Conditioning:2 RFT (10 min time cap)

25 Deadlifts (225/155)
35 Wall Balls (20/14)

July 25, 2017

Conditioning: Every 1 min for 21 mins, alternating between:
5 Power Cleans (155/105)
15/10 Assault Bike Calories
1 Rope Climb

Post Wod: 200m Farmer Carry (53/35) 
100m Double Kettlebell Front Rack Carry

100m Double Kettlebell Overhead Carry

July 24, 2017

Strength: Hang Snatch 1-1-1-1-1

Conditioning: For time:
10 Dumbbell Thrusters (45/30) 
50 Double Unders
8 Dumbbell Thrusters
40 Double Unders
6 Dumbbell Thrusters
30 Double Unders
4 Dumbbell Thrusters

20 Double Unders
2 Dumbbell Thrusters
10 Double Unders


At 10 min...

July 21, 2017

Strength: Jerk 2-2-2

Then Push Press 5-5-5

Conditioning: 12 min AMRAP

20 Air Squats

15 HSPU

10 Deadlifts (225/155)

July 20, 2017

Core: 4 Rounds
15 Hollow rocks
15 V-ups
10 Strict T2B
30 sec Plank hold

Conditioning: 4 rounds for time of:
400m Medicine Ball Run (20/14)
20 Burpee box overs (24/20)

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