May 19, 2020

WE'RE BACK!!!

Strength:  Push Press

5 X 5

Conditioning:  AMRAP 5
12 Lateral Burpees
15 Power Cleans (115/85)
18/12 Cal Bike
Rest 5 Min
AMRAP 5
12 Lateral Burpees
15 Power Cleans
18/12 Cal Bike

May 18, 2020

BACK AT THE BOX!!!!

Strength:  Back Squat
5X5 (No more than 70% of max)

Conditioning:  For Time

27-21-15-9
Wallballs (20/14)
T2B

May 15, 2020

CFKL AT HOME

"Quarantine Gone Bad"

3 Round For Total Reps

1 Min Burpees

1 Min Alternating Forward Lunges

1 Min Mountain Climbers

1 Min Air Squats

1 Min Sit-ups
1 Min Rest

May 14, 2020

CFKL AT HOME

AMRAP 15:
9 Single DB Strict Presses (Each Arm)
15 Single DB Weighted Sit-ups
21 Single DB Bent Over Rows
1 Minute Wall Sit

May 14, 2020

CFKL AT HOME

5 Rounds x AMRAP 3:
60 DUs/ 90 SUs
20 Jumping Lunges
Max Rounds of DB “Macho Man”
*Rest 1 Minute Between Rounds
“Macho Man” -
3 Power Cleans
3 Front Squats
3 Push Jerks

May 12, 2020

CFKL AT HOME

For Time -

10-9-8-7-6-5-4-3-2-1:
Single Dumbbell Clusters
200 Meter Run After Each Set

*Cluster is a Squat Clean Thruster, alternate arms

as evenly as possible

May 11, 2020

CFKL AT HOME

24-22-20-18-16-14-12-10-8-6-4-2
Jump Squats
Jumping Lunges

May 10, 2020

CFKL AT HOME

AMRAP 12:
10 Burpees
12 Single DB Hang Power Snatch or
Odd Object Hang Power Snatches
*Switch hands every 6 reps

May 9, 2020

CFKL AT HOME

For Time:
3 Mile Run

Every 3 Minutes:
9 Burpees + 21 Air Squats

May 8, 2020

CFKL AT HOME

Quarantine Fran
For Time:
21-15-9:
Single Arm Alt. DB or Odd Object Thrusters
42-30-18:
Single DB or Odd Object Rows

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October 20, 2020

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Email: crossfitkeylargo@gmail.com
 

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Key Largo, FL 33037

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