March 30, 2018

Strength: Deadlifts 3-3-3

Conditioning: For Time

30 Deadlifts (185/125)

30 Box Jump Overs (24/20)

30 Front Squats (135/95)

30 Box Jump Overs 

30 S2OH (115/75)

30 Box Jump Overs

March 29, 2018

Conditioning:

4 Min AMRAP For Calories

50 Burpees

With remaining time, max cal. on bike

Rest 4 Min.

4 Min AMRAP for Reps

50 Cal. Bike

With remaiing time, max burpees

Post Wod: 4 Rounds

10 Hollow Rocks

10 Tuck Ups 

10 V-ups

30 second Plank Hold

March 28, 2018

Strength: Front Squat 2-2-2-2

Conditioning: 6 Rounds 

200m Run

10 Hang Power Cleans (115/75)

10 T2B

March 27, 2018

Conditioning: 20 min EMOM

Min 1: 3 Rope Climbs

Min 2: 7 DB Push Jerk

Min 3: 9 HSPU

Min 4: 11 DB Front Squats

Post WOD: 3 Rounds

15 Hip Extension

45 sec Banded Plank

March 26, 2018

Strength: Snatch Pull + Power Snatch

1-1-1-1-1

Conditioning: For Time

21-18-15-12-9-6-3

Kettlebell Swing (70/55)

Ring Dips

March 23, 2018

Conditioning: For Time

OPEN 18.5
7-min. AMRAP
3-6-9-12-15-18-21-etc. of:
Thrusters (100/65)
Chest-to-bar pull-ups

March 22, 2018

Conditioning: For Time

21-18-15-12-9-6-3

Cal. Row

Cal. Air Bike

Burpees (No Push-Up)

Post Wod: 3 Rounds

10 Hollow Rocks

10 Tuck Ups 

10 V-ups

20 second Hollow Hold

March 21, 2018

Strength: Close Grip Bench Press 3-3-2-2-1-1

Conditioning: 7 min AMRAP

15 Slamballs (30/20)

15 Push ups

March 20, 2018

Strength: 12 min E90S:
Beginner: 3 Jumping Pull ups + 3 Ring Pull ups
Intermediate: 6-8 Kipping Pull ups
Advance: 6-8 Chest 2 Bar (Unbroken)

Conditioning: For Time

1-2-3-4-5-6-7-8-9-10 Thrusters (95/65)

Run 200m After Each Set

March 19, 2018

Strength: Take 15 Min. To Work Up To a Heavy 3 Back Squat

Conditioning: 2 Rounds for Time

25 Cal Row

100 Double Unders

50 Abmat Sit Ups

25  Alternating Dumbbell Snatches (50/35)

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