Wednesday 190724

Strength

Deadlift

4 reps @77.5-82.5% x 4 sets; rest 2:00-3:00 between sets

 

Workout Of The Day

EMOM x 12 (4 rounds)

EMOM x 12 (4 rounds)

Min 1- 1-2 Rope Climbs

Min 2- 5-10 HSPU; Pike HSPU; HR Push-up

Min 3- 3-5 Single-Arm DB OHS/side (go as light as needed to work on getting in this position)

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Crossfit Enhance
Tuesday 190723

Workout Of The Day

2:00 @ 8:00 pace

20 DU's/40 SU's

5 Burpees

10 Russian KBS @53/35

 

rest 2:00

 

2:00 @ 8:00 pace

20 DU's/40 SU's

10 Air Squats

10 Sit-ups

 

rest 2:00 and repeat x 3 sets each. Again, goal is to repeat scores each round.

 

KB Scaling: 44/26; 35/18 or less

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Crossfit Enhance
Friday 190719

Strength

Strict Press

5 reps x 4 sets @ 75-80%; rest 2:00 between sets

 

Workout Of The Day

AMRAP 15 w/ a partner - alternate full rounds

10 Toes-to-Bar

10 Single-Arm Overhead Walking Lunge Steps @50/35

10 Box Jump @24/20

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Crossfit Enhance
Thursday 190718

Workout Of The Day

Aerobic Intervals

1:00 Run

1:00 rest

1:00 Row

1:00 rest

1:00 Bike

1:00 rest

repeat x 4 total sets

 

Work at a pace that you could repeat for 4 minutes.

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Crossfit Enhance
Wednesday 190717

Strength

Deadlift

5 reps @75-80% x 4 sets; rest 2:00-3:00 between sets

 

Workout Of The Day

EMOM x 12 (4 rounds)

Min 1- 5-12 Strict Pull-ups; Banded Strict Pull-ups: or 3-4 supinated pull-up negatives

Min 2- 1-2 Wall Walks; 45 degree Wall Walks; Box Walks

Min 3- 1 Turkish Get-up/arm (DB or KB - athletes choose weights)

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Crossfit Enhance
Tuesday 190716

Workout Of The Day

3:00 @ 12:00 pace

Run 200m

in remaining time:

10 KBS @53/35; 44/26; 35/18 or less

10 Box Step-ups @24/20

 

rest 2:00

 

3:00 @ 12:00 pace

Run 200m

in remaining time:

10 Pull-ups

10 Goblet Squats @53/35; 44/26; 35/18 or less

 

rest 2:00 and repeat x 3 sets each. Again, goal is to repeat scores each round.

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Crossfit Enhance
Monday 190715

Strength

Back Squat

5 reps @ 75-80% x 4 sets; rest 2:00-3:00 between sets.

 

Workout Of The Day

5 Rounds For Time:

9 Deadlifts @155/105

6 Hang Power Cleans

3 Shoulder-to-Overhead

12/9 Cal Row or Assault Bike

*13:00 time cap

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Crossfit Enhance
Friday 190712

Strength

Strict Press

6 reps x 4 sets @ 70-75%; rest 2:00 between sets

 

Workout Of The Day

14 minute AMRAP w/ a partner:

12 Lateral Burpees Over Dumbbell

16 SA DB Hang Clean and Jerk @50/35 (8/arm)

20 Box Jump Overs @24/20

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Crossfit Enhance