September 30, 2019

Conditioning: 3 Rounds

100ft Bear Crawl

20 Slam Balls (30/20)

30/21 Calorie Bike (Legs Only)

September 29, 2019

Strength: Build to a Heavy Complex

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Conditioning: 10 Minute AMRAP

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

(Barbell: 95/65)

September 27, 2019

Conditioning:  On The 5 Minutes x 4 Rounds

20 Single Arm Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Bike

September 26, 2019

Strength:  Weighted Strict Pull-ups

Build to a Heavy Single

Conditioning:  4 Rounds

10 Strict Pull-ups

200 Meter Run

30 AbMat Sit-ups

200 Meter Wreck Bag Run (70/50)

September 24, 2019

Strength:  Bench Press

6-4-2

Conditioning:  3 Rounds

40/30 Calorie Row

30  Second L-Sit

20 Meter Dumbbell Lunges (50s/35s)

10 Strict Ring Dips

September 23, 2019

Conditioning:  For time

75/50 Calorie Bike

125 Double Unders

2000 Meter Row

125 Double Unders

75/50 Calorie Bike

September 22, 2019

Strength:  Front Squat

Build to a heavy set of 10

Conditioning:  3 Rounds

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)

September 20, 2019

Strength: Overhead Squat

Build to a Heavy Single

Conditioning: 2 Rounds

25 Overhead Squat (95/65)

50/35 Calorie Bike

September 18, 2019

Conditioning: 5 Rounds

15 Kettlebell Swings (55/35)

400 Meter Run

40 Double Unders

September 17, 2019

Strength: Bench Press

8-6-4

Conditioning: 15-12-9-12-15

Toes to Bar

Slamballs (30/20)

Burpees

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December 10, 2019

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December 6, 2019

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Tel: 305-814-5406

Email: crossfitkeylargo@gmail.com
 

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