Monday “Angie” For Time: 100 pullups 100 pushups 100 situps 100 air squats Tuesday “CrossFit Total” Back Squat Find a heavy 1 rep in 12 minutes Shoulder Press Find a heavy 1 rep in 12 minutes Deadlift Find a heavy 1 rep in 12 minutes Wednesday “Jerry” For Time: 1-Mile Run 2k Row 1-Mile Run…

“Morning Delight” Teams of 2: AMRAP-30: 800m Run 80 Thrusters 45/35# 800m Run 80 KB Swings 24/16 kg 800m Run 80 Wall Balls 20/14# 800m Run 80 Box Jumps 24/20″ max cal row *Both athletes run the 800m together, one athlete works at a time on the 100s and the row.

7-13-18 “Unlucky” Power Snatch 5-4-3-2-1 *Work up in weight each set. Complete each unbroken set every 2:30. Post all 5 weights in comments. AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.

“Sit & Spin” EMOMx20 of: 1st min: 30-40 goblet wall squat holds 2nd min: 30 sec bike for calories, sprint 3rd min: 30 sec plank on elbows 4th min: 12-15 straight leg sit-ups

7-11-18 “Breaking Up with Diane” 5 rounds for time: 9 Deadlifts 225/155# 9 Handstand Push-ups 45 Double-unders

7-10-18 “Grace” For Time: 30 Clean and Jerks, 135# / 95# (6 minute timecap) -Rest- At 13:00 min mark AMRAP-7: 200m Row 100′ walking lunge

7-9-18 “Nicole” 20-Minute AMRAP of: 400m Run Max Rep Pull-ups Scaling options: 15-minute AMRAP of: 200m run max ring rows *Today’s workout is all about a direct focus on our running and pull-ups efficiency. We are pushing the intensity on the runs, and then seeing how many pull-ups (or ring rows) we can achieve before…

7-7-18 Teams of 3 For time: (30 minute time cap) 3 rounds of: 30 Knees to elbows 30 Burpees 30 Power snatches (95/65#) 150 Calorie Row 2 rounds of: 30 Knees to elbows 30 Burpees 30 Power Snatches (115/85#) 150 Calorie Row 1 round of: 30 Knees to elbows 30 Burpees 30 Power Snatch (135/95#)

7-6-18 Back Squat 1-1-1-1-1-1-1 *Find a new 1 rep max today! Rest 2-3 minutes between sets. Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to…

7-5-18 1. Strength EMOMx12: (4 rounds) 1st min: 5-10 Strict pull-ups 2nd min: 10-15 Shoulder press @ 50% of 1RM 3rd min: Rest *The goal for the pull-ups is to maintain the same amount of reps each minute by doing each set unbroken. Once you come off the bar, your set is done. Use a…

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