Workout of the Day 11-20-18

Workout of the Day 11-20-18

Strength
3 Sets
8-10 Dual Dumbell Bent Over Row
10ea Half Kneeling Low to High Chops

CrossFit Conditioning
21-15-9
Calorie Row
Wallballs 20/14#
5 Minute Rest
15-12-9
Calorie Bike
Kettlebell Swing 1.5/1
Pull-Up

CrossFit Competitor
45 Wallballs
45 Calorie Row
5 Minute Rest
36 Calorie Bike
36 Kettlebell Swing 2/1.5
36 Chest to Bar Pull Ups

Please Post Results to TRIIB.

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Barbell 11-19-18

Barbell 11-19-18

Monday
3 x 10 Wide Grip Bench & DB Hang Muscle Clean
3 x 10 B.O.R & 20 Push-Ups
3 x 10 Chin-Up & 20 Banded Tricep
3 Times Through
12ea Single Arm DB Hi-Pull
12 Reverse Fly
12 Lateral Raises

Tuesday
5 Rep Max Front Squat
3 x 10 Bench Press & 5ea Front Rack Step Back Lunge
3 x 10 DB Bench Press & DB DL
Finisher

Thursday
20AMRAP Walking Lunges, Happy Thanksgiving!

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Workout of the Day 11-15-18

Workout of the Day 11-15-18

Strength
3 Sets
Suitcase Deadlift 4-6/side @3111
8-12 Push Ups Unbroken 2020
3-6 Ring Muscle Ups w/ :20-:30 hold at top of dip support after last rep

CrossFit Conditioning
3 Rounds
600 Meter Run
3 Rounds
3 Deadlifts 225/155#
5 Box Dips
7 Ball Slams 30/20#

CrossFit Competitor
3 Rounds
600 Meter Run
12 Deadlifts 275/185#
15 Ring Dips
18 Ball Slams 50/30#

Please Post Results to TRIIB.

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Workout of the Day 11-14-18

Workout of the Day 11-14-18

Strength
3 Sets
14 Strict Pull Up
10ea Half Kneeling Landmine Twist

CrossFit Conditioning
2-4-6-8-10
Kettlebell Swing (1.5/1 pood)
Burpee Box Jump 20/16
3 Minute Rest
10-8-6-4-2
Kettlebell Swing
Burpee Box Jump

CrossFit Competitor
30 Kettlebell Swings (2/1.5)
30 Burpee Box Jump Overs (24/20)
3 Minute Rest
30 Burpee Box Jump Overs
30 Kettlebell Swings

Please Post Results to TRIIB.

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