01.19.22 Metcon (Weight) "The Benson Special" 8 Sets. 1 Set Every 3:00. 2 Heavy Deadlifts (start at 85% and build) 15/12 Cal Echo Bike -rest remainder of the 3:00- There are 2 scores on this workout 1. heaviest deadlift 2. Slowest bike time Goal: go heavy and sprint on the bike Metcon (Time) Slowest bike …
01.18.22 Back Squat (5 X 5 @ 70%) Back Squat 5 X 5 @ 70% Metcon (AMRAP – Rounds and Reps) AMRAP x 9 35 Double Unders 10 (total) Front Rack Lunges @ 135/95# L1 = As written L2 = 95/65# barbell L3 = 65/45# barbell Goal: 9 rounds
01.17.22 Metcon (6 Rounds for reps) 2 Sets of this (6 total rounds) 3 Rounds 12 Push-Ups 9 Toes To Bar 6 Burpees over the bar 3 Power Snatch @ 135/95# Rest 2:00 b/t sets *Score Time on Each Round L1 = As written L2 = 95/65# barbell L3 = 65/45# barbell, hanging knee raise …
01.15.2022 Weston (Time) 5 Rounds for time of: 1000m Row 200m Dumbbell Farmer Carry, 45# 50m Dumbbell Waiter’s Walk, Right Arm, 45# 50m Dumbbell Waiter’s Walk, Left Arm, 45# In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009 Goal: Finish in the time cap. This …
01.14.2022 CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14# L1 – as written L2 – 115/80, same WB Standards L3 – 75/55, 16/10# WB Goal: 10 rounds. Ability to consistently repeat (pace) at a high output for …
01.13.2022 Shoulder Press (3-5 x 5 sets) *Bracketed reps: intention is to hit the top end of the rep range. Keep loading if you are able to hit the top of rep range. Stay at same weight if you are in middle or low end or rep range. Terminate sets if you hit a set …
01.12.2022 Metcon (Time) In 18:00 Bike 3 Miles For Time On The Echo Bike -then rest 2:00 (mandatory). With remaining time complete as many reps as possible of: 15/10 Cal Ski 15 Russian KB Swings (70/53#) There are 2 scores on this workout 1. Bike time 2. Total Reps with remaining time Goal: Go full …
01.11.2022 Back Squat (5 x 5) Metcon (Time) For Time: 15 Burpee Box Jump Overs (24/20") 30/20 Cal Row 12 Burpee Box Jump Overs (24/20") 20/15 Cal Row 9 Burpee Box Jump Overs (24/20") 10/7 Cal Row Goal: Training for CrossFit Total. On the MetCon the goal is to finish in 8-9 minutes. Sub burpee …
01.10.2022 Metcon (AMRAP – Reps) Every 5:00 x 4 Rounds (26:00 total minutes with rest) 20 Pull-ups 30 Push-ups 40 Sit-Ups 50 Squats Max Double Unders Rest 2:00 b/t rounds *Score Double Unders **Start on pull-ups each time L1 = As written L2 = 10 Pull-Ups, 20 Push-Ups, 30 Sit-Ups, 40 Air Squats L3 = …
01.08.22 Metcon (AMRAP – Rounds and Reps) "Jack" AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 American Kettlebell Swings (53/25#) 10 Box Jumps (24/20 in) L1 = As Written L2 = 95/65#, 44/26#, 20/14 in box L3 = 65/45#, 35/20# KB, 2x/1x 45# Plate for Box
01.19.22 Metcon (Weight) "The Benson Special" 8 Sets. 1 Set Every 3:00. 2 Heavy Deadlifts (start at 85%
01.18.22 Back Squat (5 X 5 @ 70%) Back Squat 5 X 5 @ 70% Metcon (AMRAP –
6am – 6pm
7am – 5pm
