7 June 2022 Weightlifting Back Squat (5-4-3-2-1 (68-73-78-83-88%) E2M) then take 3 mins to transition to your front squat weight for strength #2… Weightlifting Front Squat (8 reps EMOMx4 sets (55%)) Metcon Metcon (Time) for time: 100 Shoulder to overhead (RX+ = 115/75) (RX= 75/55) every time you break, do 15 situps (weighted situps for …
Author Archives: CrossFit Alabaster
CrossFit WOD, June 6, 2022
6 June 2022 CFA STRENGTH (LEVEL 1) Metcon (AMRAP – Reps) 1:00 on/1:00 off x5 sets 5 deadlift (any #) AMRAP burpees score = lowest burpee number throughout all 5 sets CFA STRENGTH (LEVEL 2) Metcon (AMRAP – Reps) 1:00 on/1:00 off x5 sets 1 deadlift (85-90%) AMRAP bar facing burpees score = lowest burpee …
CrossFit WOD, June 2, 2022
2 June 2022 Weightlifting Back Squat (5-4-3-2-1 (65-70-75-80-85%) E2M) Weightlifting Front Squat (10 reps EMOMx3 sets (50%)) CFA METCON (LEVEL 1) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP: 8 hand release pushups 12 alt. KB lunges (any #) 1:00 rest 40 jump rope 12 v-ups 1:00 rest CFA METCON (LEVEL 2) Metcon (AMRAP …
CrossFit WOD, June 1, 2022
1 June 2022 CFA STRENGTH (LEVEL 1) Metcon (Weight) 8 min EMOM: a) 2 Deadlifts (80-85%) b) 10 burpees CFA STRENGTH (LEVEL 2) Metcon (Weight) 8 min EMOM: a) 2 Deadlifts (80-85%) b) 16 bar facing burpees Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: shuttle runs (25’+25′ = 1 rep) (1,2,3…) wallball …
CrossFit WOD, May 31, 2022
31 May 2022 Mobility Metcon we did Murph yesterday, so lets do a little extra stretching today… 1:00 each… pigeon pose childs pose cobra downward dog tricep stretch w/ PVC pass through w/ PVC good mornings w/ PVC Metcon Metcon (AMRAP – Reps) 15 min AMRAP: cal row (10…20…30…etc..) 1:00 rest after each Metcon Metcon …
CrossFit WOD, May 30, 2022
30 May 2022 Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
CrossFit WOD, May 26, 2022
26 May 2022 CFA STRENGTH (LEVEL 1) Metcon (Weight) on a running clock: at 0:00… 18 push press (50%) at 3:00… 12 push press (60%) at 6:00… 6 push press (70%) score = your 70% CFA STRENGTH (LEVEL 2) Metcon (Weight) on a running clock: at 0:00… 30 Double unders 9 clean and jerk (60%) …
CrossFit WOD, May 25, 2022
25 May 2022 CFA METCON (LEVEL 1) Metcon (AMRAP – Reps) 3 full sets: Tabata: situps 2:00 rest CFA METCON (LEVEL 2) Metcon (AMRAP – Reps) for total reps: Tabata: weighted situps (25/15) 2:00 rest Tabata: weighted situps (15/10) 2:00 rest Tabata: situps (no weight) CFA METCON (LEVEL 3) Metcon (AMRAP – Reps) for total …
CrossFit WOD, May 24, 2022
24 May 2022 Weightlifting Front Squat (1×5 (brief pause at the bottom of each rep)) 12 mins to warmup and build to a heavy set of 5 with pauses CFA METCON (LEVEL 1) Metcon (AMRAP – Reps) 1:30 on/:30 off x5 sets 15 slamball (any weight) AMRAP box step ups in remaining time CFA METCON …
CrossFit WOD, May 23, 2022
23 May 2022 CFA METCON (LEVEL 1) Metcon (Weight) 10 min EMOM: a) 3 deadlift (75-80%) b) 10 burpees CFA METCON (LEVEL 2) Metcon (Weight) 10 min EMOM: a) 3 deadlift (75-80%) b) 15 bar facing burpees then rest 5 min, go into metcon 2. Metcon Metcon (AMRAP – Reps) 16 min EMOM: a) 10 …
