WEDNESDAY 02012023
Back Squat Set 1 – 1 rep @ 92% (Build) Set 2 – 3 reps @ 82-86% Set 3 – 3 reps @ 82-86% Rest as needed *3 reps x 2sets @82-86% *If...
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crossfitquispamsis
- Jan 30
- 1 min
Tuesday 01312023
WARMUP STRENGTH Emom 15 min 1.12 Db bench press 2.12 seated wide grip latpull-downs 3.12 banded tricep extensions 4.16 weighted glute...
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crossfitquispamsis
- Jan 29
- 1 min
Monday 01302023
WARMUP STRENGTH EVERY 90 sec x8 working up to 80-90% 1 SQUAT CLEAN & SPLIT JERK WOD CrossFit Games Open 18.4 and 20.3 For Time: 21...
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crossfitquispamsis
- Jan 26
- 1 min
Friyahhhh 01272023
WARMUP STRENGTH split jerks (build ) 3-3-2-2-1-1-1-1 WOD Every minute for 18 minutes (3 rounds): Minute 1bike for 30 seconds for max...
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crossfitquispamsis
- Jan 25
- 1 min
THURSDAY 01262023
STRETCH DAY! or BENCH PRESS ! A.Barbell Bench Press Set 1 – 1 rep @ 90% Set 2 – 5 reps @ 77-83% Set 3 – 5 reps @ 77-83% Set 4 – 5...
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crossfitquispamsis
- Jan 24
- 1 min
WEDNESDAY 01252023
WARMUP Front Squat Set 1 – 5 reps @ 70% Set 2 – 5 reps @ 75-80% Set 3 – 4 reps @ 85% Set 4 – 3 reps @ 85-90% Rest as needed *If...
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crossfitquispamsis
- Jan 23
- 1 min
Tuesday 01242023
E2MOM for 6 minutes (3 sets): 10 Dumbbell One-Arm Bent-Over Rows *10 reps/side *heavy but strong pulling mechanics EMOM for 12 minutes (3...
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crossfitquispamsis
- Jan 22
- 1 min
Monday 01232023
WARMUP STRENGTH In 20 minutes: Build to 90% of 1RM Back Squat Build to 90% of 1RM Strict Press Build to 90% of 1RM Deadlift *Done one a a...
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crossfitquispamsis
- Jan 19
- 1 min
Friyahhhh 01192023
STRENGTH Front Squat set 1 – 3 reps @ 60% Set 2 – 3 reps @ 65% Set 3 – 3 reps @ 70% Set 4 – 6 reps @ 80% Set 5 – 6 reps @ 80% Rest...
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crossfitquispamsis
- Jan 18
- 1 min
Thursday 01192023
Stretch day ! 20 min Deadlift Set 1 – Max reps @ 75% Set 2 – Max reps @ 55% Set 3 – 50 reps @ 45% Rest 90 seconds between sets ACTIVE...
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strmchl
- Jan 17
- 1 min
Wednesday January 18, 2023
Warmup Work up to 82% power snatch Emom 8 1 squat snatch @75-80 WOD 15 min cap 48/40 cal row 24 kipping HSPU 12 bar mups or 36 CTB We...
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strmchl
- Jan 16
- 1 min
Tuesday, January 17, 2023
Warmup Skill work: Every 5 minutes for 15 minutes, 3 rounds 100 dbl unders/or 2 min practice/or 150 singles 50 ft handstand walk/or 100ft...
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strmchl
- Jan 15
- 1 min
Monday January 16, 2023
Warmup Strength: Every 2:00 x 4 sets: 10/8 Cal Row AMRAP power snatches until 90 sec mark *Increase snatch % each round - 55%, 65%, 70%,...
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strmchl
- Jan 12
- 1 min
Friday January 13, 2023
Warmup 3x3 deadlift 80-84% WOD On a 36 minute clock: 0:00-8:00 mins 21-15-9 OH squats 95/65 Kipping HSPU* *scaled - dual db push press...
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strmchl
- Jan 11
- 1 min
Thursday January 12, 2023
20 min stretch And or Bench Press Set 1 – 1 rep @ 85% Set 2 – 5 reps @ 75-80% Set 3 – 5 reps @ 75-80% Set 4 – 5 reps @ 75-80% Set 5 – 5...
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strmchl
- Jan 10
- 1 min
Wednesday January 12, 2023
Warmup Snatch pull 3x3 Warmup to 85-90% then 3x3 working sets Squat snatch 6x1 @ 80-85% Do a few reps to warmup with lighter weight then...
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crossfitquispamsis
- Jan 9
- 1 min
Tuesday 01102022
Core tabata hollow rocks scissors STRENGTH Front Squat Set 1 – 2 reps @ 70% Set 2 – 2 reps @ 75% Set 3 – 4 reps @ 80% Set 4 – 4 reps ...
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crossfitquispamsis
- Jan 8
- 1 min
Monday 01092023
STRENGTH 2 alternating sets of: -3 weighted strict pull-ups build to a heavy 3 -3 OH SQUATS BUILD TO 3 reps @80% WOD AMRAP 8 minutes 16...
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crossfitquispamsis
- Jan 5
- 1 min
Friday 01062023
WARMUP STRENGTH 3 alternating sets of: 8 Half Kneeling Single Arm Kettlebell Palm Arnold Presses 21.4 complex Deadlift + Clean + Hang...
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crossfitquispamsis
- Jan 4
- 1 min
THURSDAY 01052023
STRETCH DAY 20 min Or bench press 5 x 5 working to your heavy set. ACTIVE RECOVERY 16 Minute AMRAP: 16 Air Squats 16 Jumping Squats 16...
114 views0 comments
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