CrossFit Great Bridge

Friday 12/15/17

5×3 back Squats

3 Shin Hops/Vertical Jumps

For Time (7 min Cap)

500 Meter ROW

75 Wall balls

 

 

12/14/17 Thursday

Workout of the Day
*3 deadlifts followed by 3 Power Cleans
*Movement is based on Power Clean numbers. Start at 55-60% of 1rm Power Clean and progressively add weight.
then
5 RFT
10 Deadlifts 155/105
5 Hang Power Clean and Jerks 155/105
50 Double Unders
(12 min cap)

Post your results to the Whiteboard.

12/13/17 Wednesday

Workout of the Day
Push Press
Find your 3 rep max.
then
4×8-12 Dumbbell Floor Press
4×15 Banded Tricep Extension
*Rest 1 min between each set
(8-10 mins)
then

3×10 Plate Front Raise
3×10 Dumbbell Side Lateral Raise
3xMax Rep Hand Release Push-ups
*Rest 45 secs between each set
(10 mins)

Post your results to the Whiteboard.

12/12/17 Tuesday

Workout of the Day
6×2 Box Jumps
:

20 secs of Low Plyo Skiers after each set
*

Record your highest set of 2 box jumps

then
AMRAP 18
50m Single Arm KB or DB Farmer’s Carry (switch arms as needed)
10 Toes to Bar
15 Burpees*

Post your results to the Whiteboard.

Monday 12/11/17

Hmmmm guess this shit works …

Workout of the Day
Front Squat
Find your 5 rep max.
then
5×8 Bodyweight Bulgarian Split Squats (8 per leg)
then
3 RFT
Run 800m
Rest 1 min between rounds
(15 min cap)

Post your results to the Whiteboard.

 

12/8/17 Friday

Workout of the Day
Shoulder Press
Find your 5 rep max.
then
21, 15, 9
Ball Slams
Single Arm DB or KB Snatch 70/45

Post your results to the Whiteboard.

12/7/17 Thursday

Toy Drive Saturday December 16

Workout of the Day
EMOM 20
Min 1-1 Snatch Pull+ Hang Power Snatch+1 Power Snatch
Min 2-10 Weighted Sit Ups

Post your results to the Whiteboard.

12/6/17 Wednesday

Workout of the Day
5×5 Back Squats
Rest 90 secs between sets
*take 5 working sets to get to a heavy set of five
then
3 rds. For Reps of
2 min of work, 1 min of rest
4 Hang Power Cleans 135/95
6 Front Squats
8 Alternating Front Rack Lunges

Post your results to the Whiteboard.

 

12/5/17 Tuesday

Workout of the Day
AMRAP 20
1000m Row
Then with the remaining time do:
20 KB Swings 35/45/55
15 Wall Balls 14/20/30
10 Box Jumps 20/24/30

Post your results to the Whiteboard.

12/4/17 Monday

Workout of the Day
5×5 Barbell Floor Press–work up to a heavy set of 5
:20secs Low Plyo Skiers after each set of floor press (use a bumper plate) L+R=1 rep
then
5 RFT
35 Double Unders
15 Deficit Push Ups w/Bumper Plate
200m Run
(12 min cap)

Post your results to the Whiteboard.