CrossFit SEF

04/20/2018

WORKOUT
AMRAP x 4 MINUTES
10 Box Jumps (24/20)
10 DB Front Rack (or suitcase) Lunges (35/20)
10 Toes to Bar
-rest 2 minutes-

AMRAP x 4 MINUTES
8 Box Jumps
8 DB Lunges (35/20)
8 Toes to Bar
-rest 2 minutes-

AMRAP x 4 MINUTES
6 Box Jumps
6 DB Lunges (35/20)
6 Toes to Bar

04/19/2018

WORKOUT
FRONT SQUAT
15 minutes to find a 3 rep Max Front Squat

-rest as needed-

PUSH PRESS
10 minutes to find a 1 rep MAX Push Press

FINISHER
EMOM x 9 MINUTES
Minute 1: Max Effort Air Squat
Minute 2: Max Effort Plank
Minute 3: Max Effort Push-up

04/18/201

STRENGTH
3 SETS
Bent Over Barbell Row
8 Reps @ 20X2
-rest 15 seconds-
Chin-up Grip Pull-ups
10 Reps
-rest 15 seconds-

WORKOUT
7 SETS @ 85% Effort
30 second Bike
-30 second rest-
30 second Double Unders
-30 second rest-
30 second Burpees
-30 second rest-

*Repeatable scores every round

04/17/2018

WORKOUT
AMRAP x 20 MINUTES
12/10 Calorie Row
10 Power Clean (135/95)
8 Push Jerk (135/95)

04/16/2018

STRENGTH
BACK SQUAT
Build to a moderate-heavy 5 rep in 10 Minutes

Then….

BACK SQUAT
5×3 (Tempo 13X1)
*Use same weight as heavy 5

WORKOUT
FOR TIME
45-30-15
Wall Ball (20/14)
30-20-10
Pull-up

*Time Cap 12 Minutes

04/13/2018

WORKOUT
AMRAP x 12 MINUTES
30 Double Unders
15 KB Swings (70/35)
30 Double Unders
15 Burpee(No jump @ top)

FINISHER
2-4-6-8-10-8-6-4-2
2-4-6-8-10-8-6-4-2
DB Double Bicep Curls (both arms at same time) (30/20)
DB Double Bent Over Row (both arms at same time)

04/12/2018

STRENGTH
SQUAT CLEAN
Build to a heavy single in 15 minutes

WORKOUT
4 Rounds
30 seconds of Max Calories on Bike
-rest 1 minute-
30 seconds of Max Hang Squat Cleans (115/75)
-rest 1 minute-

04/11/2018

FOR TIME
Buy-In:
50 Box Jump Overs (30/24)
Immediately Into…

25 Slam Ball
25 Hand Release Pushup
3 Legless Rope Climb (or Standard RC)
20 Slam Ball
20 Hand Release Pushup
2 Legless Rope Climb (or Standard RC)
15 Slam Ball
15 Hand Release Pushup
1 Legless Rope Climb (or Standard RC)

OPTIONAL FINISHER
4 x 25 Sit-up
Options:
Abmat Situp
Weighted Sit-up
GHDS

04/10/2018

WORKOUT
Part 1
For Time
1K Row

-rest as needed-

Part 2
AMRAP x 7 Minutes
Max Push Press (95/65)
*Every time you break, 15 Air Squats

04/09/2018

STRENGTH
EMOM x 10 Minutes
3 Heavy Touch-n-Go Deadlifts
*Same weight

WORKOUT
FOR TIME
Run 800m
Then 10-8-6-4-2
Deadlift (225/155)
Bar Facing Burpee

*Time Cap: 12 Minutes

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