CFW Workout Of The Day
CF Games Workout 12.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps […]
Overhead Squat 5-5-5 Work on depth and locked arms. __________ AMRAP 15 Min 3 Broad Jumps 6 KBS (53/35#) Run Block […]
For time: 30 Pull ups 21 Deadlifts (225/135#) 40 Push ups (hand release) 15 Deadlifts 40 Push ups 9 Deadlifts 30 Pull ups […]
CrossFit Games Workout 12.2 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible WOMEN – includes […]
Deadlift H3 Take 10 minutes to find a heavy 3 rep deadlift (not a 3 RM but heavy) __________ For Time: 100 Double Unders 4 minute time limit. If you can do double unders get as many as you can. If you can’t, practice for 4 minutes. No tuck jump subs. Work on this skill. […]
Gymnastics Skill Practice (20 Minutes) Pick 2-4 and work through progressions: Forward Roll Backward Roll Cartwheel Handstand Handstand Forward Roll HSPU Kip Pull Up Kip Butterfly Pull Up Muscle Up Use this time to create body awareness in space aka proprioception. Proprioception– from Latin proprius, meaning “one’s own” and perception, is the sense of the […]