CrossFit SEF

08/18/2017

20 Min AMRAP 

7 Shoulder To Overhead 135/95

9 Burpees

11 KB Swings 70/53

13 Pull Ups (kip)

35 Double Unders

08/17/2017

EMOM 20 

100 Yd Run

 

For Time:

100 Evil Wheels

08/16/2017

3×6 Bench Press

3×8 DB Strict Press

3×12 Pendlay Row

 

13 Min AMRAP

10 Ring Dips

12 Cal Row

14 Wall Balls 20/14

08/15/2017

For Time:

10-8-6-4-2

Power Snatch 135/95

2-4-6-8-10

Burpee Bar Muscle Ups

 

Rest 5 min then…

 

For Time:

10-8-6-4-2

Power Clean 185/105

2-4-6-8-10

Deficit HSPU

 

 

08/14/2017

*Find a 2 Rep Max Back Squat

*Take 75% of your 2 rep max for the day and do 20 Reps Unbroken

 

3×12 GH Raises

3×12 Hip Extensions with 2 second hold at top

 

10 Min AMRAP 

20 Jumping Alternating Lunges

10 Ghd Sit Ups

10 Toes To Bar

 

 

 

08/11/2017

9 Min AMRAP 

9 KB Swings 70/53

9 Push Ups

 

6 Rounds

10 Bench Press 185/105

12 Barbell Curls *(choose load)

 

Cash Out:

50 Inverted Rows slow and controlled with feet elevated on a box or bench

 

08/10/2017

10 Min AMRAP

5 Box Jumps 30/24″

3 Squat Clean 225/135

 

5 Sets

500/400 m Row

*rotate with partner until both do 5 sets

08/09/2017

5 sets

30 Russian Twist 45/25 plate

25 V Ups

20 Plank from elbow to push up position

15 Knee to Elbow

12 Ball Slams 50/35

 

15 Min AMRAP

25 Yd Heavy Sled Pull

25 Yd Sprint out and Back

*rotate in groups of 3

08/08/2017

3×8 Strict Press

3×12 Barbell Bent Over Rows

3×12 Lateral Raise

3×12 Reverse Fly

 

16 Min AMRAP 

7 DB single arm push press Right & Left arm

10 Ring Dips

10 Strict Chin Ups

50 Dubs

 

08/07/2017

3×3 Overhead Squat

3×8 Back Squat

 

For Time:

50 Overhead Squats 155/95

*everytime you break do 2 rope climbs

 

*rest 3 min then

100 Burpees for time

 

 

 

 

 

 

 

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