October 31, 2018

Strength: Find a 20 RM Front Squat

Conditioning: For time:

800m Run

30 Power Cleans (155/105)

800m Run

October 30, 2018

Conditioning: 20 min EMOM

Min 1: 10 Deadlifts (185/125)

Min 2: 15 Box Jumps

Min 3: 20 Ring Rows

Min 4: Max Row

Min 5: Rest

Cool Down: Accumulate the following in any order or rep scheme:

100 Band Pull Apart

100 Abmat Sit Up

100 Band Face Pull

October 29, 2018

Strength: Split Jerk

5x2 on the 3 min

Conditioning: 12 min AMRAP

8 Rt Arm DB Push Press (50/35)

8 Lt Arm DB Push Press 

12 T2B

30 DU

October 26, 2018

Strength: Deadlift

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

Conditioning: 7 min AMRAP

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

October 25, 2018

Conditioning: 5 min AMRAP 

Buy-In: 400 Meter Run

Followed By…

21 Pull-ups

21/15 Calorie Bike

Rest 5 Minutes

5 min AMRAP:

Buy-In: 400 Meter Run

Followed By…

15 Toes to Bar

15/10 Calorie Bike

Rest 5 Minutes

5 min AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

9 Pull-ups

9/6 Calorie Bike

October 24, 2018

Strength: Bench Press 5-5-5-5-5

Conditioning: 5 RFT

15/10 Cal Row

30 Abmat Sit Ups 

October 23, 2018

Conditioning: Filthy Fifty

For time:

50 Box Jumps, 24/20 in

50 Jumping Pull-ups

50 Kettlebell Swings, 35/26 lbs

50 Walking Lunges

50 Knees-to-elbows

50 Push Press, 45/35 lbs

50 Back Extensions

50 Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders

October 22, 2018

Strength: Front Squats 11-9-7

Conditioning: Tiger Blood

3RFT

10 Clean and Jerks (135/95)

400m Run

October 19, 2018

Strength: Snatch Balance 3x3 

Conditioning: 21-18-15-12-9

Hang Power Snatch (75/55)

Wallballs (20/14)

October 18, 2018

Conditioning: 3 RFT

400m Run

30 Push ups

3 Rope Climbs (Rx+= Legless)

Post WOD: 5Rounds

:20 sec L-Sit 

:15 sec Ring Support

:10 sec Hold at Bottom of Ring Dip

Rest as needed between rounds

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Email: crossfitkeylargo@gmail.com
 

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