01/17/2018

The CrossFit Combine – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 3 Cleans 225/155 30 Double Unders Rest 4 Min Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 6 Deadlifts 275/185 6 Bar Over Burpees

01/15/2018

The CrossFit Combine – CrossFit Skill / Strength 10 Min To Build up to something a little heavier than what you are going to do the workout with 3 Power Snatch+ 5 OHS Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power Snatches 95/65 10 OHS 95/65 5 Strict Pull-ups

Accessory Work

The CrossFit Combine – CrossFit Chest Chiseler Bench Press (3×5) All at the same weight DB Bench (3×10 ) Dips (2 Max Sest ) No Kipping Metcon (No Measure) 50 PushupsScale to take these 10 at a time or more. Leg Pump Metcon (No Measure) Tabata Wall Sit Romanian Deadlift 5×10 Heavy KB Floor Hip […]

01/13/2018

The CrossFit Combine – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Partner WOD 20 D-Ball Over the shoulder 100/50 20 DB Step-ups ( Pick a Challenging weight) * Every 30 Sec Switch and pick up where the other left off.

01/11/2018

The CrossFit Combine – CrossFit Weightlifting Push Press 5-5-2-2-1-1-1 Push Press (5 Rep ) Push Press (2 Rep ) Push Press (1 Rep) Accessory Work DB Press W/ a Negative on the way down 5×3 Accessory Work Optional abs 3 Rounds 25 Weighted Sit-ups 50 Flutter kicks

01/08/2018

The CrossFit Combine – CrossFit Gymnastics Metcon (AMRAP – Rounds) 20 Min EMOM Min 1- 5 Strict Pull-ups Min 2- 5 Strict HSPU Metcon Metcon (Time) 21-15-9 Ball Slams 20/15 15-12-9 Burpees7 Min TIme Cap