Strength 5 Sets: A1. Deadlift 5 x 5 @ 60%-65%-70%-75%-75% Rest :45 A2. Banded Hamstring Curls 5 x 15 Rest :90 Conditioning Rx’d Reps of 40-30-20-10 for time: Alternating DB Snatches (50#/35#) Split Lunges (1 count) Scaled 5 rounds for time: 16 Alternating DB Snatches 16 Split/Reverse Lunges (1 count)
Conditioning CrossFit Open Workout 12.3 18 minute AMRAP: 15 Box Jumps (24″/20″) 12 Push Press (115#/73#) 9 Toes-2-Bar Endurance Test A. 500m Row for time Rest 5 minutes B. 250m Row for time
Strength A1. Back Squat 5 x 5 @ 75% or 8 RPE Rest :45 A2. Russian KB Swing x 20 Rest 2:00 Conditioning Reps of 15-12-9 for time: Thrusters (135#/93#) C2B Pull-ups Bar Facing Burpees
Partner WOD With a partner, complete for time: 150 Double Unders Each Partner (working at the same time) 25 Synchronized Toes-2-Bar 50 Partner Burpees 100 Partner Wall Balls 50 Partner Burpees 25 Synchronized Toes-2-Bar 800m Run Together
Strength 5 Sets: 1 Power Clean + 2 High Hang Squat Cleans (build to a heavy complex) Rest :30 5 Tall Box Jumps (step down, reset each rep) Rest 2:30 Conditioning CrossFit Open 15.4 8 minutes – As many reps as possible: 3 handstand push-ups 3 cleans (185#/123#) 6 handstand push-ups 3 cleans 9 handstand …
Strength 16 minute EMOM (4 sets of each): Minute 1 – Romanian Deadlift x 8 @ 50-55% 1RM Deadlift Minute 2 – Hollow Rock x :30 Minute 3 – Alternating Overhead Reverse Lunges w/ DB or Kb x 8/8 Minute 4 – Side plank x :30-:45 (alternate sides each round) Conditioning 3 rounds for time: 20 …
Congratulations to Ryan Davison, the Athlete of the Month for February! Ryan, a staple of the 5:00am class, has been nothing but a committed member since joining us at C3, and the results are obviously there. Ryan has worked diligently to not only improve his strength and conditioning in the gym, but to also get his …
February 2017 Athlete of the Month – Ryan Davison Read More »
Strength A. 10 minutes to work up to today’s heavy Push Press B. 5 minute EMOM: 5 Push Presses @ 75% of A Conditioning Advanced: 30 Pull-ups 800m Run 20 Chest-2-Bar Pull-ups 800m Run 10 Bar Muscle-ups Intermediate/Scaled: 20 Pull-ups 800m Run 20 Pull-ups 800m Run 20 Pull-ups
Olympic 12 minutes to build to heavy Clean and Jerk (5-6 sets) Strength Front Squat 5 @ 60% 3 @ 70% 2 @ 75% 2 @ 80% 3 x 2 @ 85% Conditioning 7 minute AMRAP: 7 Thursters (95#/63#) 7 Bar Hopping Burpees
Partner WOD 2 rounds – for Max Reps: A. 30/24 Cal Row + Max Hang Power Clean (135#/93#) B. 30/24 Cal Row + Max Rep Over the Box Jumps (24″/20#) C. 30/24 Cal Row + Max Rep Alternating Pistols (sub Kb goblet lunges) Notes: While Partner A is rowing, partner B is completing as many …
