Skills:
Ring Muscle-Ups
Double-Unders
Practice:
8 minutes:
2 Box Drills
20 Singles + 20 doubles
*work at your own pace*
Warm-Up:
(2 Sets Each)
The Bear x 100ft
The Panther x 100ft
The Crab x 100ft
Sandbag Squat x10
Strength:
Bear Crawl Sled Drag, 7 x 50ft @ Max Weight
Conditioning:
5 Cal AB
8 Slam Ball
100ft Sandbag OH Carry
8 Slam Ball
5 Cal AB
*Rest 2 Min x 5*
A. Clean & Jerk work up to 90%
B. Clean Pull 5×1@110%
C. Back Squat 5×1@90%
A. Every 3 min for 24 min:
0-3: Run 400m
3-6: AB 1km
B. 4 sets:
15s AB sprint
*Rest 45 seconds*
For time:
Run 1,500m
Row 500m
20 burpees
Run 1,000m
Row 500m
20 burpees
Run 500m
Row 500m
20 burpees
Warm-Up:
400m Sandbag Carry
(Try to go UB! We don’t care how much it sucks!)
Strength:
Sandbag Push Press, Find a 5RM
Conditioning:
3 Rounds AMRAP 2 Mins:
Sled Sprint 50ft
*Rest 2 Mins*
AMRAP 2 Mins:
Sandbag to Box, 48″
*Rest 2 Mins
A. Every two mins for 10 mins:
1 Snatch 85%
B. Snatch Pull 5×2@100%
C1. Snatch Balance 5×1@100%
C2. P- Bar Hold 5×30 sec.
A. Every two mins for 10 mins:
1 Snatch 85%
B. Snatch Pull 5×2@100%
C1. Snatch Balance 5×1@100%
C2. P- Bar Hold 5×30 sec.
A. 5k AB
*12 minute cap*
**rest 5 minutes**
B. Every 5 minutes for 20 minutes:
1.5k AB
*hold average RPM from 5k*
Skills:
Bar Muscle-Ups
Wall Walks
Practice:
8 minutes of practice:
3 bar muscle-ups
5 Left/5 Right Wall Walks
Warm-Up:
Hinge Opener
Hinge Opener w/ BB
Strength:
Deficit Stiff Leg Deadlift, 5×8
Conditioning:
10 Burpee Box Jump Over (Hands on Box)
10 Sandbag Clean (Over Shoulder)
*Rest 2 Mins x 5*
A. BN Split Jerk, 4×3@70%
B. 2 High Pulls + 1 Power Snatch, 5×1@85% PS
C. EMOM 10 mins:
1 no hook, no feet snatches@80%
D. Back Squat 4×3@85%
A. 750m row TT
*Rest 4 min*
B. 5 sets:
2 min row (hold 750m pace)
*Rest 2 min between efforts*
Warm-Up:
2 Rounds:
The Crab 100ft.
The Panther 100ft.
Tempo Squats x10
Strength:
Sandbag Squat, Find a 20RM
Conditioning:
5 Cal AB
5 Sandbag Squats
15m Carry
5 Sandbag Squats
15m Carry
5 Sandbag Squats
5 Cal AB
*Rest 2 Mins x 5*
**AB is Max Effort!**
***Goal for Sandbag is to be UB each round!***
Every 5 min for 30 min:
0-5: Run 800/600m
5-10: Row 1000m/800m
Warm-Up:
400m Sandbag Carry
Strength:
A1. 1-Arm Deadlift (Sumo), 5×5/Arm
A2. Barbell Roll-Outs, 5×10
Conditioning:
0-7 Min:
AMRAP
7 1-Arm Deadlift + 20m Suitcase Carry (Left)
7 1-Arm Deadlift + 20m Suitcase Carry (Right)
8-15 Min:
AMRAP
10 Cal AB
15 Slam Ball
:20 Sec. Plank Hold
A. EMOM 6 mins:
3 Power Clean@60%
B. EMOM 10 mins:
2 Hang Cleans@70%
C. 2 Dips + 1 Jerk, 5×1 *building*
D1. Weighted Back Ext, 3×15
D2. P-Bar Holds, 3×20-30
© NorthEast CrossFit - *Disclaimer: Results may vary from person to person.
CREATE A FREE WEBSITE
