August 31, 2018

Strength: Take 10 min to find a heavy 2 Push Press

Conditioning:  5 2-minute rounds of:

10 thrusters (95/65)

200-m row

Max-rep thrusters

Rest 3 minutes between rounds.

August 30, 2018

Conditioning: 5 Rounds for Reps

1 min Slamballs (30/20)

1 min Reverse Lunges

1 min Cal Bike

1 min Rest

Post WOD: 4 Rounds

20 Hollow Rocks

20 Tuck ups

20 V-ups

20 sec Hollow Hold 

*Rest 60 sec between rounds

August 29, 2018

Strength: Deadlift

2 @ 90%

Then 

Deadlift Speed Set

5x3 @ 75%

Then

3 Rounds: 

8 Stiff Leg Deadlifts 

8 Bent Over Rows 

10 Strict Pull Ups 

8 Good Mornings 

Rest :90 sec between exercises and 2 min between rounds

August 28, 2018

Conditioning: 15 min AMRAP

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

Post WOD: 3 Rounds NOT for Time

25 GHD Sit Ups

50 meter Double KB Front Rack Carry (70's/53's)

August 27, 2018

Strength: Find a heavy 2 Back Squat

Conditioning: For Time:

10-9-8...1

Burpee w/ Dumbbells (50/35)

DB Front Squat

August 24, 2018

Strength: Find a heavy 3 Push Press

Conditioning: 3 Rounds For Time: 

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

August 23, 2018

Conditioning: 20 min AMRAP

200 Meter Run

20/15 Calorie Row

20 Burpees

20 Box Jumps (24/20)

Post WOD: 4 Rounds

20 Hollow Rocks

20 Tuck ups

20 V-ups

20 sec Hollow Hold 

*Rest 60 sec between rounds

August 22, 2018

Strength: Deadlift

2 @ 85%

Then 

Deadlift Speed Set

6x3 @ 70%

Then

3 Rounds: 

8 Stiff Leg Deadlift 

8 Bent Over Row 

10 Strict Pull Up 

8 Good Morning 

Rest :90 sec between exercises and 2 min between rounds

August 21, 2018

Conditioning: For Time:

100 Wallballs(20/14)

*At the top of each min, do 8 T2B

**12 min Time Cap

Rest 5 min

For time:

21-15-9

HSPU

Dips

Double Unders x3

**12 min Time Cap

August 20, 2018

Strength: Find a heavy 3 Back Squat

Conditioning: 12 min AMRAP

10 cal Bike

10 Deadlifts (185/125)

10 KBS (55/35)

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