top of page
Search

FRIYAHHH 05052023

STRENGTH

6 sets x1 rep 65-80%

Slow pull snatch

2 sec to the knee

then speed up!


BACK SQUATS

Set 1 – 5 reps  @ 75%

Set 2 – 3 reps  @ 85%

Set 3 – Max reps  @ 95%


WOD

7 min AMRAP


As Many Rounds and Reps as possible in 7 minutes:9 Deadlifts @ 115/75 lbs6 Shoulder to Overheads @ 115/75 lbs9 Box Jumps 24/20 inches


Intent: Introducing more mixed modal crossfit as we turn the corner into our next training cycle.


As Many Rounds and Reps as possible in 7 minutes:

9 Deadlifts @ 115/75 lbs6 Shoulder to Overheads @ 115/75 lbs9 Box Jumps 24/20 inches


Intent: Introducing more mixed modal crossfit as we turn the corner into our next training cycle.


Target: This is a fairly short AMRAP, so attack it with some speed. If possible, maintain unbroken movements


Feel: This should be intense!

142 views0 comments

Recent Posts

See All

Thursday 02292024

OPEN EVE🙌🙌🙌🙌 Stretch day ! Strength Bench press x 6 4 pausing at chest for 2 sec WOD Active recovery 2k/1.8k Bike 30 AbMat Sit-ups 400 Meter Run/ row 20 AbMat Sit-ups 400 Meter Run/ row 10 AbMat S

Wednesday 02282024

WARMUP STRENGTH 8 sets for load(every :90 sec ) 1 snatch pull 1 hang power snatch 1 hang squat snatch – All hang reps start from above the knee. 2 drop sets: 1 complex at 95% 1 complex at 90% – Welcom

Tuesday 02272024

Warmup Core - Tabata Weighted glute bridges Lat pull downs band Strength EMOM 10 Min1. 6 Deadlifts 55% Min2. 3 high box jumps WOD RX Amrap 10 1 bmu / box / band 1 burpee bj over  20/24 1 1 arm snatch

bottom of page