CrossFit Workout – Friday October 20, 2017

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Warm-Up Strength Deadlift 3-3-3-10-10 CrossFit Workout Metcon A 0:00 – 7:00 15-9-21 Power Snatch 95/65 30-18-42 Air Squat Time Cap 7 minutes – workout b begins exactly 3 minutes after the cap   – 7:00 – 10:00 rest – Metcon B – 10:00 – 17:00 Five rounds for time of: 12 Push Jerks 95/65 12 Burpees Time Cap 7 min

CrossFit Workout – Wednesday, October 18, 2017

AlexWORKOUT OF THE DAYLeave a Comment

Warm-Up Run 800m / Row 1000m / AirBike 1mi Three rounds of: 15 Kettlebell Swings 10 Walking Lunge Steps 10 Pushups Strength a) Push Press 3-3-3-10-10 b) Strict Pull-ups 5 x 8 (add weight if you’re able) CrossFit Workout As many reps as possible in 10 minutes of: 200m Run 15 Kettlebell Swings 1.5/1 15 Goblet Squats 1.5/1