Month: May 2017

2017.5.31 CROSSFIT

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 …

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2017.5.30 POWERLIFT

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

2017.5.30. CROSSFIT

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

2017.5.28. CROSSFIT

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

2017.5.27 POWERLIFT

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

2017.5.26 POWERLIFT

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

2017.5.26.CROSSFIT

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

2017.5.25 POWERLIFT

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

2017.5.25. CROSSFIT

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 …

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