CrossFit SEF

09/22/2017

3×3 Hang Power Snatch W/ 3 sec pause at Knee each rep

3×10 DB Single Arm Bench Press

3×10 DB Single Arm Row

3×10 DB Single Arm Shoulder Press

 

For Time:

30 Wall Walk

 

09/21/2017

For Time:

100 Air Squat

4 Legless Rope Climb

75 Air Squat

3 Legless Rope Climb

50 Air Squat

2 Legless Rope Climb

25 Air Squat

1 Legless Rope Climb

09/202017

7 Rounds For Time

100 Yd Sprint (gate to gate)

5 Ground To Overhead 205/115

12 Lateral Ball Slams

*30 second rest per round

 

Accessory work

3 Sets Barbell 21’s normal and reverse grip

 

09/19/2017

LAST WEEK OF OUR SQUAT PROGRAM!

Find a 2 Rep Max Back Squat

20 Reps Unbroken @75% of 2 RM

 

3 Sets

12 Burpee Broad Jump

14 GH Raises

16 Double KB/DB Front Rack Step Ups 20″/16″

20 Vertical Jumps- touch object that is 18″ above reach

 

09/18/2017

15 Min AMRAP

3 Bench Press @BW/.70BW

7 Chest To Bar Pull Ups

10 Dynamic Push Ups

 

*5 Min rest then…

 

5 Rounds For Time:

20/15 Cal Row

1 Min Spider-Man Plank Crunch

10 Strict Toes To Bar

 

09/15/2017

Find a 5 Rep Max Deadlift

3x Max Chin Ups Unbroken

 

13 Min Amrap

6 Weighted Pull Ups 45/15

6 Box Jumps 30/24″

12 Ball Slams 50/30

 

 

09/14/2017

Change of plans. There will be a 10 AM team CrossFit class on Saturday. We are not having the powerlifting seminar, so hope to see everyone for class 💪🏽

EMOM 10 

2 Push Jerks

1 Split Jerk

 

For Time:

150 Strict Bar Dips

*every break do 8 Double DB Bent Over Rows

09/13/2017

BRING YOUR RUNNING SHOES AND DON’T SKIP!

ENDURANCE WORK

5 Rounds

800 M Run (moderate Pace)

*1 Min Rest

400 M Run ( Fast Pace)

*45 Second Rest

200 M Run (slow pace)

100 M Sprint

*3 Min Rest

09/12/2017

Find a 2 Rep Max Back Squat

20 Reps Unbroken @75% of 2 RM

 

 

EMOM 10

1 Power Clean 205/125

1 Hang Power Clean

1 Squat Clean

1 Hang Squat Clean

2 Bar Muscle Ups

09/11/2016

 

I Hope you all have started your RP Challenge! Remember to take before and after pics! We have created a group on facebook where we can all keep in contact with how you are doing! It is called Savage 90 Day RP Challenge. If you are doing the challenge go follow/add it,  It is 90 days and you have to stick to it to get results so we want to hold all of you accountable. If you haven’t purchased your Template here is the discount code and the link!      2017savage20

 

https://ob262.isrefer.com/go/rpdauto/Savageelitefitness/

 

Also we are starting a WEIGHTLIFTING (Olympic lifting, Snatch, Clean & Jerk etc.) CLASS EVERY THURSDAY at 7PM-8PM This will be taught by coach Ray and is meant to help anyone progress in those lifts from technique to becoming stronger with them. Anyone interested in getting their lifts better for the classes or competition or just have an interest, this class is for you! Be prepared to be focused and learn a lot! This will be a $25 Add on to your current membership if you decide to sign up for it, or $60 if you are a non member. Hope to see plenty of you guys there! 

 

25 Min AMRAP 

20/15 Cal Row/Ski

15 Yd HS Walk

25 Yd Sled Push (AHAP)

12 Toes To Bar

 

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