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170626

Boys will be boys 💪🏻 killin it in the gym #doyouevenliftbro #killingit

A post shared by Zach Wildey (@ex_zach.ly) on

MONDAY

STRENGTH

“Widow Maker”

1 x 20 Back Squat @ 55-60% of 1RM Back Squat

*only take 3 breaths between reps max


Add 5% to last week, if you were successful, sticking to the points of performance.

Reminder: reps 11-20 must take 3 breaths (no more and no less)


WOD

“Mainsite Gem”
21-15-9 reps for time of:
Dumbbell Hang Squat Clean, 50/35
Handstand Push-ups

BODYBUILDING

A. 5 x 20 Bulgarian Split Squats, weighted
B. 4 x 4 GH Raises, weighted/banded, slow decent and pause
C. 100 Snatch Grip Strict Press, BTN

BASEFIT

WOD

4 rounds of:
1 minute max Wall Balls, 20/14
1 minute rest
1 minute max Knees to Elbows
1 minute rest
1 minute max KB SDHP, Red/Blue
1 minute rest
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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170617

SATURDAY

CROSSFIT & WCF

WOD

“Brawl Gone Bad”
In teams of 3, perform:
4 rounds for max reps of:
2 minutes of Power Cleans, 135/95
2 minutes of Burpees Over the Barbell
2 minutes of Pull-ups
2 minutes of Rest*one person works at a time

 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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 TBT

FRIDAY

STRENGTH

EMOM10 Power Snatch
EMOM x 10 of:
1 Power Snatch, building

WOD

“Uprising”
AMRAP in 15 of:
10 Dumbbell Alternating Snatch, 50/35
10 Toes to Bar
10 Dumbbell OH Lunge (single arm), 50/35

BODYBUILDING

A. 4 x max reps GH Raises
B. 4 x 15-25 GHDSU
C. 4 x 20-30 Reverse Hyper
D. Iron Scap Protocol

SHRED

WOD

“Cardio Balls”
2 rounds of:
5 minutes of Rowing
5 minutes of Biking
5 minutes of Basic Jump Roping
5 minutes of Skiing
5 minutes of Jogging

OLYMPIC WEIGHTLIFTING

WARM-UP

A. Superset x 2 of: 15 Good Mornings, 15 Box Jumps (straight legged first round/power position landing second round)/15 GHDSU
B. Burgener Warm-up, Snatch
C. Snatch Balance, 3 x 3

STRENGTH

Snatch
Snatch (Full)

Find today’s max Snatch

STRENGTH

EMOM Snatch
EMOM x 10 of:
1 Snatch

Use 80% of today’s max Snatch across all 10 sets

STRENGTH

“Widow Maker”
1 x 20 Back Squat @ 55-60% of 1RM Back Squat

*only take 3 breaths between reps max


ACCESSORY WORK

A. 100 ABMAT SU with Dumbbell behind head
B. 4 x 8 GH Raises, weighted
C. 4 x 6 Front Rack Box Step Ups, each leg

BASEFIT

WOD

“Downhill Race”
In 5 rounds for time:
50-40-30-20-10 Double Unders
50-40-30-20-10 ABMAT SU
25-20-15-10-5 Goblet Squats
10-8-6-4-2 Burpees
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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170615

THURSDAY

WOD

“Blast Off”
3 rounds for time of:
50 Double Unders
400 meter Run
30 Wall Balls, 20/14
20 Deadlifts, 225/155
10 Bar Muscle-ups

STRENGTH

BENCH PRESS 4 X 8

BODYBUILDING

A. 3 x 15 Banded Push-ups
B. 5 x 5 Barbell Rows
C. 50 Skull Crushers w/ empty barbell

BASEFIT

WOD

“Total Recall”
20 minute AMRAP of:
400 meter Run
15 Box Jump Overs, 24/20
15 Dumbbell Push Press, 50/35

SHRED

WOD

“Cardio Balls”
2 rounds of:
5 minutes of Rowing
5 minutes of Biking
5 minutes of Basic Jump Roping
5 minutes of Skiing
5 minutes of Jogging
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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170614

#crossfitcrowntown night

A post shared by Nicole (@bnalong) on

WEDNESDAY

WOD

“Progressive”
Every 2 minutes x 15 sets of:
1-3 = Clean Pulls x 3 reps
4-6 = Hang Power Clean x 3 reps
7-9 = Front Squat x 3 reps
10-12 = Split Jerk x 3 reps
13-15 = Back Squat x 3 repsYour score is the heaviest load you successfully lifted for each movement added up


ENDURANCE

SHRED
Max cals in remaining time of SHRED zone cardio

BODYBUILDING

A. 3 x 30 Dumbbell Pullover
B. 3 x 20 Matador Dips
C. 4 x 10 Lower Ab Foam Roll Drill

BASEFIT

WOD

“Repeat Offender”
10 minute AMRAP of:
20 KBS, Blue/Pink
20 Goblet Squats
20 Toes to Bar- rest 5 minutes

10 minute AMRAP of:
10 KBS, Blue/Pink
10 Goblet Squats
10 Toes to Bar

 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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170610

CROSSFIT & WCF

WOD

“Platoon”
Teams of 3 perform a 25 minute AMRAP of:
10 Rope Climbs, 15′
20 Burpee Box Jump Overs, 24/20
30 Calorie Machine (bike, row or ski)
40 Double Russian Kettlebell Swings, Blue/Pink
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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