CrossFit SEF

02/23/2018

18.1 

20 Min AMRAP

8 Toes To Bar

10 DB Single arm Hang Clean & Jerk 50/35 (5 per arm)

14/12 Calorie Row

02/22/2018

Use 90% of 1 RM Deadlift

Set 1 40% 5

Set 2 50% 5

Set 3 60% 5

 

10 x 400m Run 🏃🏽‍♀️🏃

*1 Min Rest Per Set

 

02/21/2018

Use 90% of 1 RM Strict Press

Set 1 40% 5

Set 2 50% 5

Set 3 60% 5

 

10 Min HANDSTAND WALK PRACTICE

4 Rounds For Time:

30 GHD Sit Ups

30 Hip Extensions

100 FT HS Walk

*Courtesy of CrossFit

 

02/20/2018

Use 90% of 1 RM Front Squat

Set 1 40% 5

Set 2 50% 5

Set 3 60% 5

*Deload Week

 

EMOM 12

Min 1 – 7 Power Snatch 135/95

Min 2 – 7 Overhead Squat 135/95

 

10 Min AMRAP

8 Heavy DB or KB alternating Reverse Lunges

30 Yd Heavy Med Ball Carry

 

 

02/19/2018

Use 90% of 1 RM Bench Press

Set 1 – 40% 5

Set 2 – 50% 5

Set 3 – 60% 5

*This is our Deload week

 

3×10 KB Seated Floor Press

3xMax Straight Bar Dips

 

15 Min AMRAP

350M Row

10 Strict Pull Ups

02/16/2018

Use 90% of 1 RM of Deadlift

Set 1 – 75% 5

Set 2 – 85% 3

Set 3 – 95% 1+

 

For Time:

10 Down to 1

Power Snatch 135/95

Burpee Box Jump Ups 30/24”

*Run To Gate & back 2x between sets

 

02/15/2018

For 20 Min

30 Second Air Bike Sprint

30 Second Rest

*alternate with partner

 

5 Sets

60 Second Hollow Hold

60 Second Arch Hold

*60 second rest

02/14/2018

Use 90% of 1 RM Strict Press

Set 1 – 75% 5

Set 2 – 85% 3

Set 3 – 95% 1+

 

5 Rounds

10 Push Jerk 185/105

15 Pull Ups (kip)

75 Double Unders

*rest 1 Min per round

02/13/2018

Use 90% of 1RM Front Squat

Set 1 – 75% 5

Set 2 – 85% 3

Set 3 – 95% 1+

 

EMOM 10 

3 Squat Clean (TNG)

 

For Time:

5 Rounds

20 Jumping Lunges

20 Jumping Air Squats

20 KB Swings 70/53

400m Run

02/12/2018

Use 90% of 1 RM Bench Press

Set 1 – 75% 5

Set 2 – 85% 3

Set 3 – 95% 1+

 

10 Min AMRAP 

12 DB Incline Bench

12 DB Bent Over Row on Incline Bench

 

18 Min AMRAP 

20 Cal Row/SKi

20 Push Ups

20 Toes To Bar

Archives

SIGN UP NOW!