CrossFit 10

Fitness To The Tenth Power

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Thursday, Nov. 15, 2018

15 November, 2018 (02:00) | WODs | By: derek

Strength:

  • Back Squat B: 3 x 65%, 75%, 85%; 5 sets x 3RM – 5lbs.
  • Barbell Lunge B: 3 x 65%, 75%, 85%; 5 sets x 3RM – 5lbs.

New Strength Worksheet

Met-Con:

AMRAP 10 minutes:

  • 15 Squat Thrusts
  • 10 Step-Ups (L=1, R=2)
  • 5 Knees-to-Elbows

Wednesday, Nov. 14, 2018

14 November, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday

4 Rounds:

  • 400m Run
  • 10 GHD Sit-Ups
  • 10 Pull-Ups

Tuesday, Nov. 13, 2018

13 November, 2018 (02:00) | WODs | By: derek

EMOTM 15 minutes:

  • 3 Sumo Deadlift High-Pulls (53lbs./70lbs.)
  • 2 Kettlebell Swings (53lbs./70lbs.)
  • 1 Burpee

Monday, Nov. 12, 2018

12 November, 2018 (02:00) | WODs | By: derek

Strength:

  • Hang Squat Clean B: 2 x 55%, 65%, 75%; 6 sets x 3RM – 5lbs.
  • Push Press B: 2 x 55%, 65%, 75%; 6 sets x 3RM – 5lbs.

New Strength Worksheet

Met-Con:

3 Rounds for Max Calories:

  • Row 45 seconds, rest 15 seconds
  • Row 30 seconds, rest 30 seconds
  • Row 15 seconds, rest 45 seconds

Saturday wod

9 November, 2018 (22:47) | WODs | By: laurie

Tabata partner style 

Slam ball

med ball cleans

burpees

push press 35/45#

 

 

Friday, Nov. 9, 2018

9 November, 2018 (02:00) | WODs | By: derek

AMRAP 15 minutes

  • 10 Kettlebell Swings (35lbs./52lbs.)
  • 15 Calorie Row
  • 10 Dumbbell Push-Press (20lbs./30lbs.)

Thursday, Nov. 8, 2018

8 November, 2018 (02:00) | WODs | By: derek

Strength:

  • Bench Press B: 3 x 65%, 75%, 85%; 5 sets x 3RM – 5lbs.
  • Strict Pull-Up B: 8 x 35%

New Strength Worksheet

Met-Con:

4 Rounds:

  • 10 Knees-to-Elbows
  • 7 Sumo Deadlift High-Pull (55lbs./75lbs.)
  • 4 Hang Power Snatch (55lbs./75lbs.)

Wednesday, Nov. 7, 2018

7 November, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday:

5 Rounds (Three rounds w/vest, two rounds w/o vest; Athlete’s choice):

  • 45 seconds: 10 Squats / Max. Rep. Push-Ups
  • 45 seconds: 10 Push-Ups / Max. Rep. Sit-Ups
  • 45 seconds: 10 Sit-Ups / Max. Rep. Squats
  • 15 second rest / transition after each exercise.

Tuesday, Nov. 6, 2018

6 November, 2018 (05:15) | WODs | By: derek

Strength:

  • Back Squat B: 3 x 65%, 75%, 85%; 5 sets x 3RM – 5lbs.
  • Barbell Lunge B: 3 x 65%, 75%, 85%; 5 sets x 3RM – 5lbs.

New Strength Worksheet

Met-Con:

21-15-9

  • Deadlift (final lunge weight)
  • GHD Sit-Ups

Monday, Nov. 5, 2018

5 November, 2018 (02:00) | WODs | By: derek

10! (Ascending)

  • Box Jumps (20″/24″)
  • Ring Dips

10!(Descending)

  • Burpees
  • Prisoner Get-Ups