December 29, 2017

Strength: Deadlift

Take 15 Min. to work up to a heavy 3 for the day

Conditioning: 12 Min. AMRAP

15 Power Snatches (75/55)
10 T2B

15 Thruster (75/55)

10 T2B

December 28, 2017

Strength: 4 Rounds (not for time)

10 Alternating KB Front Rack lunges 

Rest 45 Sec

30 Sec Side Plank (per side)

Rest 45 Sec

14 Alternating Bicep Curls

Conditioning: For Calories:

5 Rounds

15 Sec Assault Bike Sprint @ 100%

Rest/Walk 3 min

December 27, 2017

Strength: Back Squat 5-5-5

Conditioning: For Time:

21-15-9

KBS (70/53)

Box Jumps (24/20)

Post WOD: 3 Way shoulder stretch (1 min/side)

3 x 30 sec banded planks

December 26, 2017

CLASSES @ 8am,9am,415pm,530pm and 630pm

Strength: Bench Press 8-6-4-2

Conditioning: For Time 

100 "Perfect" Push Ups

*Each time you break run 400m

Core: 50 Abmat Sit Ups

50 Banded Back Extensions

December 22, 2017

Conditioning:

"12 Days of Christmas"

1 Muscle up

2 Burpees

3 Thruster (95/65)

4 Box Jumps

5 T2B

6 Hang Power Cleans (95/65)

7 Slamballs (30/20)

8 KBS (55/35)
9 Double Unders

10 Overhead Lunges (45/25 Plate)

11 Pull Ups

12 Snatches (95/65)

December 21, 2017

Strength: 4 Rounds

16 Dumbbell Walking Lunges(35/25)

--30 Second Rest

1 Minute Plank
--30 Second Rest

16 Dumbbell Alternating Dumbbell Curl and Press (35/25)

--1 Minute Rest

Conditioning: For Calories 

6 Rounds

12 Sec. Sprint on Assault Bike @100%

--Rest Walk 2 Minutes

December 20, 2017

Strength: Hang Snatch 3-3-3

Then 

Snatch Pull 3x3 (~95%)
 

Conditioning: Every 1 min for 10 mins, alternating between:

10 Power Snatches (95/65)

10 Bar Facing Burpees

December 19, 2017

Conditioning: 3 rounds for time of:

Run 800 meters

15 deadlifts (225/155)

15 handstand push-ups

Core (post WOD): 3 Rounds (not for time)

80 ft D-Ball Carry

20 Weighted sit ups

December 18, 2017

Strength:  Back Squat

7-7-7

Conditioning: 10 Min. AMRAP

40 Double Unders

20 Wall Balls

10 C2B Pull Ups

December 15, 2017

Conditioning: Games 15.5

For Time: 

27-21-15-9 

Cal Row

Thruster (95/65)

Core (post WOD): 4 Rounds 

10 Hollow rocks

10 V-ups

10 Tucks

10 Sec hollow hold

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Tel: 305-814-5406

Email: crossfitkeylargo@gmail.com
 

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Location: 100109 Overseas Hwy

Key Largo, FL 33037