CrossFit SEF

01/18/2018

EMOM 20

Even- 15 Cal Air Bike

Odd- Max Box Step Ups 20/16”

 

“Durante Core”

5 Sets

10 Hollow Rocks

10 V Ups

10 Tuck Ups

10 Sec Hollow Hold

*1 Min rest per set

 

 

01/17/2017

4×5 Front Squat

4×10 DB/KB Single Leg Bulgarian Split Squat

 

15 Min AMRAP

10 Toes To Bar

10 Front Squats 135/95

10 Burpees over Bar

 

01/16/2017

3×3 Drop Sets DB Bench Press 8-12 Reps

3×5 Tempo Ring Dips (2 Second descend)

3×10 Explosive Push Ups with a slow descend

3×12 DB Overhead Tricep Extension

3×12 DB Hammer Curl to normal curl

 

With a partner for 11 Min alternate

40 Double Unders

 

 

01/15/2017

20 Min AMRAP

5 Deadlifts 1.5x BW

10 Strict Pull Ups

15 Cal Row

 

For Time:

100 Tuck Ups

01/12/2018

EMOM 10

5 Hang Snatch 155/95

 

**5 MINUTE REST THEN…

 

EMOM 12

Even- 20/15 Cal Row

Odd- 15 Burpees

*Scale reps as needed

01/11/2018

25 Min AMRAP

5 Bar Muscle Ups

10 Box Jumps 30/24”

15 GHD Sit Ups

Run to Gate & Back 2x

01/10/2018

3×4 Box Back Squat

3×5 Tempo Front Squat (3 Sec down)

 

4 Sets

12 DB/KB Step Ups

12 Single Leg GHD Hip Extension each Leg

Heavy Sled Push 50 Yds

 

 

01/09/2018

3×3 Hang Power Clean
3×8 Strict Press

18 Min AMRAP

12 DB curl to Press
12 Chin Up
12 Dynamic Push Ups
12 Inverted Rows Reverse Grip

 

01/08/2017

11 Min AMRAP 

11 Wall Balls 20/14

35 Double Unders

 

11 Min AMRAP

11 Toes To Bar

11 Burpees

01/05/2017

3 Sets

60 Second Hollow Hold

60 Second Arch Hold

60 Second Rest

 

3 Sets

20 Second Top of Pull Up Hold

5 Parallette Handstand Holds to a slow descend

 

3 Sets

10 Single Arm DB or KB Row

10 Single Arm DB Strict Press

15 Single Arm Banded Lateral Raise

15 Ring Rows

5 Parallette Shoot Throughs

 

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