Monday 191014

Strength

Clean and Jerk

In a 12 minute window, complete 6-8 sets of 1 Clean and Jerk

 

Workout Of The Day

AMRAP 1:00:

10 Power Cleans @155/105

Max Cal Row remaining time

 

rest 1:00

 

AMRAP 1:00:

10 Power Cleans @155/105

Max Double-Unders in Remaining Time

 

rest 1:00 x 3 rounds

 

Movement Scaling:

Bar: 125/85; 85/55 or less

DU: Singles

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Crossfit Enhance
Thursday 1901010

Strength

A1. Front Squat

5 reps x 3 sets @ heavier than 2 weeks ago (77.5-82.5%); rest 1:00 before A2

 

A2. Dual DB Bent Over Row

6 reps x 3 sets; rest 1:00 before A1

*increase weight from 2 weeks ago

 

*tough sets here - should feel challenging while maintaining strict control

 

Workout Of The Day

For Time:

4 Rounds For Time:

16/12 Cal Row

12 KBS @53/35

8 Burpees Over Rower

 

Movement Scaling:

KBS: 44/26; 35/18

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Crossfit Enhance
Wednesday 191009

Run Option:

3x400m @ 10-15s faster than mile pace

rest 2:00 between

+

10x200m @ faster than mile pace

rest 1:00 between

 

Row Option:

8 x 500m @ 5-8s/500m faster than 2k PR Pace

rest 2:00 between

 

Bike Option:

8 x 2:00 @ 6 RPM faster than 10 Min Max Cal Average RPM

walk rest 2:00 between

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Crossfit Enhance
Tuesday 191008

Workout Of The Day

4 Rounds @ increasing effort every set

40 DU/80 SU

10 C2B Pull-ups

10 Ring Dips

10 TTB

40 DU/80 SU

rest 2:00

 

Movement Scaling:

C2B: Chin-Over-Bar; Assisted, Ring Rows

Ring Dips: Bar Dips, Assisted Bar Dips, Bench/Box Dips

TTB: SLAHAP; KAHAP; TTR

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Crossfit Enhance
Monday 191007

Strength

Power Snatch + Hang Squat Snatch

In a 12 minute window, complete 6-8 sets of 1 Power Snatch + 1 Hang Squat Snatch

 

Workout Of The Day

AMRAP 1:30:

6 Power Snatch @95/65

12 WBS @20/14

 

rest 1:30

 

AMRAP 1:30:

6 Power Snatch @95/65

6 Burpee Over Bar

 

rest 1:30 x 3 rounds

 

Movement Scaling:

Bar: 75/55; 55/35 or less

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Crossfit Enhance
Friday 191004

5 RFT w/ a partner:

30 Cal Bike/Row (teams choice)

30 Deadlifts @275/185

30 GHDSU

 

*25:00 cap

 

Movement Scaling:

Deadlift: 225/145; 185/115 or less

GHDSU: Straight Leg Wtd Sit-up; Abmat Sit-up

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Crossfit Enhance
Thursday 191003

Strength

A1. Bench Press

5 reps x 3 sets @ heavier than 2 weeks ago (75-80%); rest 1:00 before A2

 

A2. Single-Leg DB RDL

8 reps/side x 3 sets; rest 1:00 before A1

*increase weight from 2 weeks ago

 

*tough sets here - should feel challenging while maintaining strict control

 

Workout Of The Day

For Time:

4 Rounds:

10 Pistols (alt)

10 SA DB Push Press/side @50/35

10 C2B Pull-ups

 

*15:00 Cap

 

Movement Scaling:

Pistols: assisted; to box; negatives; DB Goblet Squats

DB Push Press: 40/25; 30/20

C2B: Chin-over Bar; Assisted; Ring Rows

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Crossfit Enhance
Wednesday 191002

Endurance Intervals

Run Option:

3x400m @ 10-15s faster than mile pace

rest 2:00 between

+

10x200m @ faster than mile pace

rest 1:30 between

 

Row Option:

5-6 x 750m @ 5-8s/500m faster than 2k PR Pace

rest 2:00 between

 

Bike Option:

8x 2:00 @ 5 RPM faster than 10 Min Max Cal Average RPM

walk rest 2:00 between

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Crossfit Enhance
Tuesday 191001

Workout Of The Day

4 Rounds @ increasing effort every set

16 Alt. SA DB Power Hang Snatch @50/35

10 TTB

6-12 HSPU*

50 DU's or 100 SU's

rest 3:00

 

Movement Scaling:

DB: 40/25; 30/20

TTB: SLAHAP; KAHAP; TTR

HSPU: 1 Abmat Raiser; Piked on Box; Hand Release Push-up

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Crossfit Enhance