CrossFit SEF

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

04/06/2018

WORKOUT
HELEN
3 ROUNDS FOR TIME
400m Run
21 KB Swing (53/35)
12 Pull-ups

FINISHER
3 SETS, NFT
5/5 Single Arm KB Row
-rest 30 seconds after each arm-
1:00 Weighted Plank
-rest 60 seconds-

04/05/2018

WORKOUT
FOR TIME
150 Double Unders
50 Walking Lunges
25 Up-Downs
50 KB/DB Deadlifts (53/35 each hand)
25 Up-downs
50 Walking Lunges
150 Double Unders

*16 Minute Time Cap

04/04/2018

WORKOUT
AMRAP x 5 MINUTES
Max Wall Ball (20/14)

-rest 2:30-

AMRAP x 5 MINUTES
Max Calorie Row

-rest 2:30-

AMRAP x 5 MINUTES
Max Power Snatch (135/95)

04/03/2018

STRENGTH
Build to a Heavy 5 Rep Push Jerk

WORKOUT
EMOM x 12 MINUTES
Odd: 10 KB Swing (70/53) + 5 Push Jerk (135/95)
Even: 15 Sit-ups + 5 Strict Knee 2 Elbow

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