“75-30-60-150…”

Posted: November 3, 2017 in Uncategorized

Image result for crossfit push yourself

Come In Ready To Go Ladies & Gents…

Set Up Your Stations Wisely & Be Aware Of Your Surroundings!!!

75 Cal Row…

30 Barbell Movements…

60 Push Ups…

150 Wall Ball Shots…

Happy Friday!!!

Image result for crossfit push yourself

***DON’T FORGET TO COME OUT THIS SATURDAY MORNING FOR OUR 10AM GRID WOD!!! BE SURE TO BE SIGN UP BEFORE 9AM & BE @ THE BOX BY 9:45AM!!!***

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!! Kinda…

MetCon…

***Wall Ball Shots… ADV/Rx’d/Sx’d: M-20lbs To 10Ft./F-14lbs To 8 Ft.***

***Barbell… ADV: M-185lbs/F-115lbs…Rx’d: M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs…***

For Time:

30 Cal Row

*****************************************************************

5 Deadlifts (These CAN Be “Touch & Go” OR Singles…)

10 Push Ups

25 Wall Ball Shots

4 Power Cleans

8 Push Ups

20 Wall Ball Shots

3 Front Squats (You CAN Clean Your 1st Front Squat…)

6 Push Ups

15 Wall Ball Shots

 2 “Shoulder To OverHeads” (You CAN Strict Press… Push Press… Push Jerk… Or Split Jerk Your “STOH”…)

4 Push Ups

10 Wall Ball Shots

1 Thruster (You CAN Perform A Cluster…)

2 Push Ups

5 Wall Ball Shots

*****************************************************************

15 Cal Row

*****************************************************************

5 Wall Ball Shots

2 Push Ups

1 Thruster

10 Wall Ball Shots

4 Push Ups

2 “STOHs”

15 Wall Ball Shots

6 Push Ups

3 Front Squats

20 Wall Ball Shots

8 Push Ups

4 Power Cleans

25 Wall Ball Shots

10 Push Ups

5 Deadlifts

*****************************************************************

30 Cal Row… TIME!!!

3…2…1..GO!!!

Mando

Related image

11.2.2017 WOD & Scores…

No automatic alt text available.
No automatic alt text available.
No automatic alt text available.
Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday: Squat Work… Done!!!
Tuesday: Olympic Lifting Complex… Done!!!
Wednesday: Deadlift @ 75%… Done!!!
Thursday: Press Work… Done!!!
Friday: MetCon…
Saturday: 9:45AM GRID…
Sunday: Active Rest Day
 
You’re Welcome…

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s