Month: May 2017

May 31, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (Weight) One Arm Seated DB Press 4×8 each arm Tempo – 21×1 Chin-ups (4×5-8) Supinated grip strict pull-upsTempo – 30×1 Metcon (3 Rounds for time) Wall Facing HS Hold 3 x :30-:60 Rest 2 min Metcon (2 Rounds for reps) 2 Rounds- 6:00 AMRAP 40 Double Unders 5 Burpees 1…

May 30, 2017 andrewdepaul

CrossFit IPA – PowerLift Bench Press (work up to ME single) Board Bench Press (3×8) Meadows Row (4×10) Metcon (Weight) 3 Supersets: 25 Triceps 15 Biceps

May 30, 2017 andrewdepaul

CrossFit IPA – CrossFit Front Squat (EMOM 10×2 @65%) Metcon (No Measure) EMOM 15: DB Front Rack Lunge 50′ 10-15 Toes to bar Seal Walks 50′ Metcon (No Measure) Extra Gymnastics work: 3×8 Nordic Curls 3×15-30 Ring Support hold

May 28, 2017 andrewdepaul

CrossFit IPA – CrossFit Snatch (1RM) 20 min to establish 1RM for day Clean and Jerk (1RM) 20 min to establish 1RM for day Metcon (Weight) 5x50m dogsled push AHAP

May 27, 2017 andrewdepaul

CrossFit IPA – PowerLift Back Squat (Work up to ME Triple) Front Rack Lunge (3×8 each leg (reverse lunges all 8)) Metcon (Weight) Glute Ham raise 3×8 BB landmine abs 4×10

May 27, 2017 andrewdepaul

CrossFit IPA – Team WOD Metcon (Time) TEAM OF THREE! P1 – Run 150m P2 and P3 – 125 Toes to bar P1 – 75m Farmer Carry P2 and P3 – 125 Burpees P1 – 50ft. DB Bear Crawl P2 and P3 – 125 Cal Row *teammates rotate every time P1 comes back *Only one…

May 26, 2017 andrewdepaul

CrossFit IPA – PowerLift Warm-up (No Measure) Med Ball throws (to wall) *explosive! 5×5 Shoulder Press (Work up to moderate set of 5 ) Incline Bench Press (3×8) Chin-ups (4 x Max reps ) Supinated grip strict pull-ups Metcon (No Measure) Seated Band Rows 3×12 Tempo 1111

May 26, 2017 andrewdepaul

CrossFit IPA – CrossFit Banded Bench Press (Work up to moderately heavy Triple) Metcon (Time) Running Fran 21 Thruster 65/95# 21 Pull Up 400m Run 15 Thruster 15 Pull Up 400m Run 9 Thruster 9 Pull Up 400m Run

May 25, 2017 andrewdepaul

CrossFit IPA – PowerLift Warm-up (No Measure) Box Jumps 5×3 Block Pull (mid shin, conventional) (Work up to moderate set of 5 ) 3×8: Front Squat (3×8) Metcon (No Measure) 3 Supersets: 30 Banded good mornings 15 Banded AB pulldowns

May 25, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (No Measure) Agility work: -Ladders -Hurdles -cones -oh my! Metcon (4 Rounds for reps) 3:00 each Couplet. 1:00 rest between. 2 rounds through. 6 DB Snatches AHAP 12 Box Jumps REST 2 Rope Climbs 10 Push-ups REST Metcon (No Measure) EXTRA CREDIT: Partner Core work 5 Sets each- :30 Tuck…