Warm up + 4 Rounds skill work:2 Hip snatches, 3 Hang above knees squat snatches (Keep it light) 12 Min. EMOM 4 Ring Muscle ups 8 HSPU 13 Min. AMRAP 50 Push ups 75 Sit ups 100 Double unders 75 Air Squats 50 Hollow rock sit ups 250 Meter row
Monday 8/21
Workout of the Day Warm up +3 x 5 good morning and back squat With barbell only Deadlifts 10 x 50% 10 x 60% 5 x 75% w/hault 5 x 80% w/hault 5 x 85% w/hault Bicep curls w /barbell X 20 10 rounds 20 Min. Cap 10 Squat Cleans 65/95# (Rx75/115) 5 Wall balls 6 Min. EMOM 35 Double …
Friday 8/18
Workout of the Day! Warm up Fried ay for time 100 American KB Swings 75 Rope slams 50 Wall balls 14/20# 25 Cal Row Dropping bombs 55 Burpees If not done in 2 Min. Penalty: 50 Sand ball slams 800 Meter run
Thursday 8/17
Workout of the Day Warm up Bench Press 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Hanging side bends x 20 4 Rounds 20 min cap 12 Ring dips 3 Front Squats @80% 9 BFB 3 Deadlift @80% 6 Heavy DB thrusters 4 Min. Tabata sprints Stretching + foam rolling
Wednesday 8/16
Workout of the Day Warm up Back Squat 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Superset: Tricep extensions x16 4 rounds (20 min. cap) 2 Snatches @85% 4 Ring HSPU 2 Snatches 6 C2B 2 Snatches 8 GHD Sit ups w 14/20# 40 Double unders 400 Meter row
Tuesday 8/15
Workout of the Day Warm up W/ barbell Deadlift 10 x 50 10 x 60% 3 x 80% 3 x 85% 3 x 90% Superset: Bicep curls x 16 (heavy) 18 Min. AMRAP 3 Push Jerks @80% 6 Front squats 9 Power cleans 400 Meter run 50 TOR back extension on GHD
Monday 8/14
Workout of the Day Warm up W/ mobility & agility drills 4 Rounds 2 pegboard climbs 4 Bar muscle ups 6 Deficit HSPU 13 Min AMRAP 5 Max height box jump 10 Strict T2B 50ft HSW Cool down 100 mountain climbers
Saturday 8/12
Good luck to all of our competitors at CrossFit Haven! Workout of the Day Warm up + 5 Min EMOM 5 push ups, 100 meter run 15 Min. To 1 rep max any lift of choice Randy for time 75 power snatches 55/75# 800 Meter run
Friday 8/11
Workout of the Day Warm up Bench Press 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset: Kettle Bell side bends x22 Double Grace 60 Clean & Jerk @65/95 400 Meter run
Thursday 8/9
Workout of the Day Warm up + Active foam rolling 11 Min EMOM 3 C2B 5 burpees 7 Paratroopers 16 Min AMRAP 9 HSPU 15 T2B 21 Wall Balls 55 Double unders 5 Min. EMOM 100 Meter run mid tempo