05.15.18

0-30mins warm up 3×10 of cossack squats 3 x 45 sec plank punches 3x150m row fast ish WeightliftingFront Squat (Week 3 is MAX week!)5 reps @75%3 reps @85%1 rep @100%*Hopefully you get close to, or hit a new PR! 30-45mins Metcon (AMRAP – Rounds)15min....

05.14.18

Crossfit.com workout warm up 45 sec work 15 sec rest spider lunges push up walkouts pause air squats (2 sec ) low plank side plank dips right side fast side plank dips left side fast 5 mins warm up wrists and shoulders wrist opening stretches, frog handstand , maybe...

05.12.18

Metcon (Time)Teams of 2:3000m Row (switch every 250m)200 Double Unders (each)100 Thrusters 95/65*RX+ is 135/95pick a thruster weight that both you and your partner can do 10 or more unbroken at a time Source: Workout Of The...

05.11.18

CK B day workout warm up 45 sec work 15 sec rest bear crawl rabbit hollow hold push up walk outs spider lunges A.)500m row All out Sprint rest 5 mins B) Grace 30 Clean and jerks at 95/135 for time rest 5 mins C)30 sec AD sprint for max cals Source: Workout Of The...