Workout of the Day
Warm-up
AMRAP x 6 MINUTES
200m Row
20 Alt. Shoulder Taps
5 Scap Push-Ups
10 Ring Rows
5 Scap Pull-ups
Strength
Metcon (Weight)
Every 3:30 x3 SETS
12 Narrow Grip DB Bench Press*
12 Supinated Ring Rows**
*Start Moderate and Build to Heavy
**Feet Elevated Optional
(Score is Weight)
Workout
Metcon (1 Rounds for time)
4 SETS
ON A 4:00 RUNNING CLOCK ...
250/200m Row
15 Hand Release Push-Ups
250/200m Row
10 Toes to Bar*
-Rest Remainder of Time-
*Increase by 2 Reps Each Set...
Set 1: 10
Set 2: 12
Set 3: 14
Set 4: 16
(Score is Slowest Set)
Scale: Knee Push-ups or Push-ups to a Bar, Knees to Chest or Floor Mvmt
Rx+: 8 HSPU
Work Out of the Day
Warm-up
2 ROUNDS
5 PVC Pass Throughs
5 PVC Scarecrow Snatches + 5 Behind the Neck PVC Push Press
10 Alt. DB Slides
:20 Double Under Practice
Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS*
1 Hang Power Snatch
+
2 Snatch Power Jerk
*Build to a Light Weight. Snatch Technique Day.
Week 2 of 4
(Score is Weight)
Workout
Metcon (3 Rounds for reps)
AMRAP x 5 MINUTES
8 DB Burpees (50/35)
30 Double Unders
12 Alt. DB Slides
-Rest 1:00-
AMRAP x 5 MINUTES
6 DBL DB Snatch
30 Double Unders
12 Alt. DB Slides
-Rest 1:00-
AMRAP x 5 MINUTES
4 DBL DB Devil's Press
30 Double Unders
12 Alt. DB Slides
(Score is Total Rounds + Reps)
Scale: 35/25, Single Skips
Rx+: 60/40, 10 Handstand Shoulder Taps
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KINGS HIGHWAY CROSSFIT - CROSSFIT IN ETOBICOKE - TRY US OUT TODAY!
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KINGS HIGHWAY CROSSFIT - CROSSFIT IN ETOBICOKE - TRY US OUT TODAY!
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KINGS HIGHWAY CROSSFIT - CROSSFIT IN ETOBICOKE - TRY US OUT TODAY!
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KINGS HIGHWAY CROSSFIT - CROSSFIT IN ETOBICOKE - TRY US OUT TODAY!
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KINGS HIGHWAY CROSSFIT - CROSSFIT IN ETOBICOKE - TRY US OUT TODAY!
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KINGS HIGHWAY CROSSFIT - CrossFit in Etobicoke - Try us out today!
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