September 29, 2017

Strength: 2 Front Squats + 1 Split Jerk 1-1-1-1-1

Conditioning: 3 rounds for time of: (10 min time cap)

500m Row

12 Thrusters (115/75)

Post WOD: Good Mornings 10-10-10

September 28, 2017

Strength: Deadlift 5-5-5

Conditioning: For Time:

21-15-9

DB Snatches (50/35)

12-9-6

Bar Muscle ups

September 27, 2017

Conditioning: Every 1 min for 21 mins, alternating between: 15 Assault Bike Calories

15 Row Calories

50 Double Unders

Post WOD: Not for time: 

50 Weighted AbMat Sit-ups, pick load

50 Hip Extensions

September 26, 2017

Strength: Bench Press 12-12-12

Barbell Bent Over Row 12-12-12

Conditioning: For time:

21 Push Press, 0.75 x body weight

800m Run

15 Push Press, 0.75 x body weight

400m Run

9 Push Press, 0.75 x body weight

200m Run

September 25, 2017

Strength: Back Squat 20 reps (10 lb heavier than last week)

Conditioning: For Time: 

30-20-10
GHD Sit ups
T2B
Wallballs (20/14)

September 22, 2017

Strength: Power Clean + Squat Clean + Jerk 1-1-1-1-1

*No more than 92% of max power clean

Conditioning: Complete as many rounds as possible in 5 mins of:

7 SDLHP (95/65)

7 Strict Handstand Push-ups

Then 

Complete as many rounds as possible in 5 mins of:

7 Overhead Squats (9...

September 21, 2017

Strength: 3x 200m Farmer's Carry. Use heaviest weight possible

Conditioning: 5 Rounds for Reps:

1 min Cal Row

1 min Burpees

1 min Sit ups

1 min Rest

September 20, 2017

Strength: Hang Power Snatch + Snatch

1-1-1-1-1

Use the heaviest weight you can for each set. (No more than 87%)

Rest as needed between sets.

Conditioning: For time:

10 Thrusters (115/75) 

20 Pull-ups

8 Thrusters

16 Pull-ups

6 Thrusters

12 Pull-ups

4 Thrusters 

8 Pull-ups

2 T...

September 19, 2017

Strength: Bench Press 12-12-12 

Bent Over Barbell Row 12-12-12

Conditioning: 12 min AMRAP:

20 Deadlifts (135/95)

15 Box Jumps (24/20)

10 Ring Dips

September 18, 2017

Strength: Back Squat 20 reps (same weight as 9/5/17)

Conditioning: 6 rounds for time of:

11 Burpee Pull-ups

1 Clean & Jerk (205/145)

Please reload

Recent Posts

January 20, 2020

January 20, 2020

January 16, 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