CrossFit SEF

10/11/2017

15 Min AMRAP 

5 Bench Press (AHAP)

5 Single arm DB Row each arm (AHAP)

 

3 Sets

Max Banded Tricep Push Downs

15 DB Curls

 

For Time: 

800M Farmer Carry with partner

*alternate every time you have to put weight down

*go as heavy as possible and use farmer carry handles/DB/KB

 

10/10/2017

EMOM 10 

3 Front Squat (AHAP)

 

3×20 Barbell Front Rack Reverse Lunge

 

15 Min AMRAP 

*rotate in a group of 2-3

10 DB Deadlifts 80/50

10 Toes To Bar

Sled Push 25 Yds

Sled back Pedal pull 25 yds

10/09/2017

EMOM 10
5 power clean & jerk 135/95
5 burpees

* 5 Min rest then

EMOM 10
10 KB Swings 70/53
5 Box jump overs 24/20”

10/06/2017

7 Sets

In 2 Minutes

Row 20/15 Calories

Max Thrusters 95/65

* alternate w/ partner

*each does a set/7 sets each

 

10/05/2017

3×3 Bench Press

1 set max reps @75% of 3 RM

3×12 Single Arm DB Row

3×12 Barbell Curls (choose load)

3×12 Ring Rows

3×12 Overhead DB Tricep extension

3×12 Ring Dips

 

10 Min AMRAP

8 Power Snatch 115/75

8 Box Jump Overs 24/20”

10/04/2017

5 Sets 

300 Yd Shuttle Run

(6 50 Yd Shuttles)

*5 Minute rest per set

*goal is to finish each round under 65 seconds

 

Then…

Accumulate 100 Yd Handstand Walk

 

10/03/2017

3×3 Pause Front Squat (3 second pause @bottom)

1 Set Max Reps @ 75% of 3 Rep

3×10 Bulgarian Split Squat w/ DB or KB

 

15 Min AMRAP

10 Toes To Bar

10 Russian Swings 70/53

10 Ghd Sit Ups

10 Burpees

 

10/02/2017

3×5 strict press
3×3 push press
3×1 split jerk

 

For Time:

21-15-9
DB split jerk 70/40
Cal air bike
Handstand push ups
*100 Double unders after every round

09/29/2017

7 Rounds For Time:

3 Snatch 185/105

6 Bar Muscle Ups

* Rotate with partner each round

*each does 7 rounds

 

 

 

 

09/28/2017

DON’T SKIP!

45 Min AMRAP

800M Run

1000M Row

30 Burpees

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