by AdoSharp | Apr 24, 2025 | Uncategorized
CrossFit – Fri, Apr 25Warm up – Friday (AMRAP – Reps)3Rds5 Empty barbell deadlifts5 muscle cleans5 front squats5 kipping swings15 double undersSher (Time)10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Rep...
by AdoSharp | Apr 23, 2025 | Uncategorized
CrossFit – Thu, Apr 24Warm up – Thursday (AMRAP – Reps)10:00 AMRAP30 Single Unders10 Walking Lunge Steps10 Dumbbell Single Arm Renegade Rows (each)5 Bench Press (empty bar-build across sets)10 DeadbugsMetcon – Thursday (AMRAP – Reps)3...
by AdoSharp | Apr 22, 2025 | Uncategorized
CrossFit – Wed, Apr 23Warm up – Wednesday (AMRAP – Reps)8:00 AMRAP30-second Air Bike (easy-moderate)3 Muscle Cleans (empty bar)3 Hang Power Cleans (empty bar)3 Front Squats (empty bar)3 Push Press (empty bar)5 Roll and Reach10 Bird DogsClean and Jerk...
by AdoSharp | Apr 21, 2025 | Uncategorized
CrossFit – Tue, Apr 22Tuesday WARM up (AMRAP – Reps)3 sets:1:00 Bike1:00 Jump Rope1:00 Up DownsMetcon – Tuesday (AMRAP – Reps)10 Rounds250/200m Row10 Burpees over rower10 Alternating Dumbbell Snatches (22.5/15kg) Time cap:40mins
by AdoSharp | Apr 20, 2025 | Uncategorized
CrossFit – Mon, Apr 21Warm Up – Monday (AMRAP – Reps)8:00 AMRAP10 Cossack Squats10 Banded Good Mornings10 Kip Swings10 Deadbugs5 Back Squats (empty bar-build in weight)Back Squat (Week 5: 20 Rep Back Squat (+2-7.5kg from last week) Rep Scheme:...
by AdoSharp | Apr 17, 2025 | Uncategorized
CrossFit – Fri, Apr 18Metcon – Friday (Time)3:00 work, 1:00 rest200/150m Ski or Row*max assault bike cals in the remaining timeContinue with that pattern until 185/150 calories are complete Accessory (AMRAP – Reps)Upper body pumpBarbell bench press2...
