Thursday 03022023
STRETCH DAY ! OR Back Squat 5sets x3 reps @70-75% ACTIVE RECOVERY zone 2 4 rds 18 cal row 15 cal ski 12 burpees 9 cal bike 6 shuttle runs...
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crossfitquispamsis
- Feb 28
- 1 min
Wednesday 03012023
3 Alt sets -3 Pvc Overhead Lunge Matrices *3 complexes/side with Lateral PVC Tilt on Each Rep 12-14 Gliding Leg Curls With Hip Extensions...
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crossfitquispamsis
- Feb 27
- 1 min
Tuesday 02282023
STRENGTH Barbell Bench Press Set 1 – 1 rep @ 88-92% Set 2 – 5 reps @ 75-85% Set 3 – 5 reps @ 75-85% Set 4 – 5 reps @ 75-85% 3sets...
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crossfitquispamsis
- Feb 26
- 1 min
MONDAY 02272023
STRENGTH Every minute, for 6 minutes (6 sets): Power Snatch + Hang Squat Snatch @ 65-75% *speed focus CLEAN PULLS Every 15 seconds, for 4...
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crossfitquispamsis
- Feb 23
- 1 min
FRIYAHHHH 02242023
Class style 23.2 On a 30 minute clock: "23.2 A" AMRAP in 15 minutes 5 Burpee Pull-Ups* 10 Shuttle Runs (25 ft out, 25 ft back) *Add 5...
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crossfitquispamsis
- Feb 22
- 1 min
Thursday 02232023
Stretch day ! Glute bridges 5 sets 10 reps (building ) RECOVERY WOD 3 Rounds, Not for Time: 20/14 Calorie Row 1 Minute Front Plank 20/14...
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crossfitquispamsis
- Feb 21
- 1 min
Wednesday 02222023
Front Squat Set 1 – 5 reps @ 60% Set 2 – 5 reps @ 65% Set 3 – 2 reps @ 70% Set 4 – 2 reps @ 70% Set 5 – 2 reps @ 70% EMOMx 12: Min...
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crossfitquispamsis
- Feb 20
- 1 min
Tuesday 02212023
Warmup TABATA HOLLOW HOLDS SCISSORS STRENGTH Emom x 16 -8-10 Dumbbell Flat Bench Presses -8-10 RING DIPS -8-10 LANDMINE ROWS -40 sec...
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crossfitquispamsis
- Feb 16
- 1 min
FRIYAHHHH 02172023
A. BUILD TO A HEAVY SNATCH B.Overhead Squat (2011 tempo) Set 1 – 5 reps Set 2 – 3 reps Set 3 – 1 rep Rest as needed -rest 2-3 minutes...
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crossfitquispamsis
- Feb 15
- 1 min
THURSDAY 02162023
STRETCH DAY ! 25 min stretch. Bench press 5-3-1-5-3-1 ACTIVE RECOVERY 10 rds /20 min 10 cal bike 8 cal row 6 shuttle runs 4 burpee to...
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crossfitquispamsis
- Feb 14
- 1 min
WEDNESDAY 02152023
3 SETS 5 touch n go power Snatch 95/65 REST 20 sec 5 touch n go powerCleans & jerks REST 20 SEC 3 touch n go hang squat cleans + 3...
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crossfitquispamsis
- Feb 13
- 1 min
Tuesday 02142023
HAPPY VALENTINE'S DAY ❤️ 3x alternating 10-12 Dumbbell Incline Bench Presses 2. 10-12 Seated Wide Grip Lat Pulldowns EMOM 8 minutes (4...
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crossfitquispamsis
- Feb 12
- 1 min
MONDAY 02132023
STRENGTH Squat Clean and Jerk Set 1 – 1 rep @ 80-83% Set 2 – 1 rep @ 80-83% Set 3 – 1 rep @ 80-83% Set 4 – 1 rep @ 87% Set 5 – 1 rep ...
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crossfitquispamsis
- Feb 9
- 1 min
Friyahhh
STRENGTH Every 90 seconds,(3 sets): 5 Shoulder Presses (3111 tempo) *moderate load across, working tempo & strong pauses Every minute for...
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crossfitquispamsis
- Feb 8
- 1 min
Thursday 02092023
STRETCH DAY 25 min stretch ACTIVE RECOVERY 4 min row 4 min bike 3 min row 3 min bike 2 min row 2 min bike 1 min row 1 min bike
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crossfitquispamsis
- Feb 7
- 1 min
Wednesday 02082023
STRENGTH Power Snatch + Squat Snatch 6 sets of 1.1 complexes Rest 1 minutes between sets *Find a max in the cluster for the day *rest 30...
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crossfitquispamsis
- Feb 6
- 1 min
TUESDAY 02072023
For Time: Sandbag Carry 300 feet @ 150/100lbs Time Cap: 5 minutes *25ft turnarounds —————————————- 3 alternating sets of: -75 oh walk...
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crossfitquispamsis
- Feb 5
- 1 min
MONDAY 02062023
STRENGTH In 20 minutes: Build to 90% 1RM Bench Press Build to a 1RM Strict Weighted Pull-Ups (chin over bar) Build to 90% 1RM OHS *Done...
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crossfitquispamsis
- Feb 2
- 1 min
FRIYAHHHH02032023
Warmup STRENGTH 10 minutes to find a max complex: 3 Snatch Deadlifts + 2 Hang Squat Snatches + 1 Squat Snatches Snatch Grip Romanian...
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crossfitquispamsis
- Feb 1
- 1 min
Thursday 02022023
STRETCH DAY 20 min stretch ACTIVE RECOVERY 20 shuttle runs 20 vtucks 19 shuttle Runs 19 vtucks 18 shuttle Runs 18 vtucks ... 1 shuttle...
121 views0 comments
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