June 30, 2019

Strength: Hang Clean and Jerk

5X1

Conditioning:

5 Rounds

20 Alternating DB Hang Clean and Jerks (50/35)

15 Burpee Pull Ups

June 27, 2019

Strength: 10 min EMOM: 2 Front Squats @ 65%

Conditioning: 3 Rounds:

75 DU

50 Air squats

25/18 Bike

June 27, 2019

Conditioning: For time:
1 Mile run
50 DB snatches (50/35)
400m wrack bag run (70/50)
30 pull-ups
20 burpee box jumps (24/20)

June 26, 2019

Strength: Deadlift: Find a heavy 4

Conditioning
AMRAP 10:

12 Deadlifts (95/65)
9 OH Squats
6 Hang Power Snatches 

June 25, 2019

Conditioning:
For time:
500-400-300-200-100
Meter Row
50-40-30-20-10
Abmat sit-ups
100’ Walking Lunge after each round with wreck bag (70/50)

June 24, 2019

Strength: Push Press 3x5

Conditioning: “Helen”

3 Rounds

400m Run

21 KBS (53/35)

12 Pull-ups

June 21, 2019

Strength: Build to a heavy 3 Thruster

For Time:
25 Thrusters (95/65)
400 Meter Run
25 Pull-ups
400 Meter Run
25 Thrusters (95/65)

June 20, 2019

Conditioning:
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)

June 19, 2019

Strength: Deadlift

Build to Heavy Sets of 5 – 3 – 1

Conditioning: For Time:

15-12-9-6-3

Deadlifts (185/135)

Barbell Facing Burpees

June 18, 2019

Conditioning:
3 Rounds
500 Meter Row
12 T2B
21 Box Jumps (24/20)

Please reload

Recent Posts

December 10, 2019

December 9, 2019

December 6, 2019

Please reload

Archive
Please reload

Follow Us
  • Facebook Basic Square
  • Google+ Basic Square
  • Instagram Social Icon

© 2017 by CrossFit Key Largo

Tel: 305-814-5406

Email: crossfitkeylargo@gmail.com
 

Contact Us:

Location: 100109 Overseas Hwy

Key Largo, FL 33037