CrossFIt Windansea – CrossFit

Strength

1 rep Max back squat Box squat (4×1)

Set box height just below parallel.rest 2-5 mins between working sets

Accessory

Metcon (No Measure)

2 Sets of 8-12 reps of each exercise:

S.L. RDL with barbell

Reverse Hypers

Finisher

Metcon (AMRAP – Reps)

100 reps

SS Goodmornings with band of choice.
Put butt against a wall. This keep hips at the same height. We dont want hip moving up and down.DO NOT STAND all the way up.

Metcon

Metcon (Time)

4 RFT of:

15/12 cal Bike

20 burpee box jump overs

100ft Famrers carry (150,120) this is HEAVY


August 23, 2018

8/23/2018

CrossFIt Windansea – CrossFit Strength 1 rep Max back squat Box squat (4×1) Set box height just below parallel.rest 2-5 mins between working sets Accessory Metcon […]
August 22, 2018

8/22/2018

CrossFIt Windansea – CrossFit Warm-up Metcon (No Measure) 3sets of 10 TNG: -Turkish Get up with DB (5 each side then Switch) *after each set 16 […]
August 21, 2018

8/21/2018

CrossFIt Windansea – CrossFit Strength Banded Bench (9×3) 9×3 do 3 sets r reps at each grip position:narrow,standard,wideThe focus of Todays speed work is with bands […]
August 20, 2018

8/20/2018

CrossFIt Windansea – CrossFit Strength Front Squat (6×2) No more then 2-3 mins per set. Weight is all same each set. Choose load wisely, Drop the […]