Sunday, November 21, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: three rounds for time: 400m weighted run @ 20/14-lbs. 20x (burpee + box jump), 24/20″ platform At Home: three rounds for time: 800m run 20x (burpee + squat jump)
Saturday, November 20, 2021
In Gym: front squat 3-3-3-3-3 Start each round every three minutes. then, two rounds for quality, with medium dumbbells: 10 dumbbell Bulgarian split squat 10 dumbbell thruster 10 dumbbell renegade row At Home: five rounds for time: 10x object Bulgarian split squat –or– 20x bodyweight Bulgarian split squat 10x object thruster –or– 20x squat jump […]
Friday, November 19, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many pushups as possible: max pushup 50x swing @ 55/35-lbs. 400m run max pushup 40x swing 800m run max pushup 30x swing 400m run max pushup This workout is scored by the total pushups completed. At Home: as many pushups as possible: max pushup 50x […]
Thursday, November 18, 2021
In Gym: high ring muscle-up –or– kipping ring pull-up 5 practice sets then, every minute, on-the-minute for 20 minutes: odd minutes: 5-10x strict pull-up even minutes: 10-20x rotational sit-up At Home: every minute, on-the-minute for 20 minutes: odd minutes: 5-10x strict pull-up –or– sheet row –or– dip option even minutes: 10-20x rotational sit-up
Wednesday, November 11, 2021
In Gym: snatch balance 3-3-3-3-3 *Begin each round every two minutes. hang snatch 3-3-3-3-3-3 *Begin each round every three minutes. At Home: complete four sets, starting every 90 seconds: 4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 8x explosive dumbbell burpee then, complete three sets, starting every 90 seconds: 4-6 […]
Tuesday, November 16, 2021
In Gym: practice on the high rings for 10 minutes. then, five rounds, as many repetitions as possible: 1 minute: wall ball @ 20/14-lbs., 10-ft. target 1 minute: burpee 1 minute: goblet lunge @ 50/35-lbs. 1 minute: rest At Home: five rounds, as many repetitions as possible: 1 minute: object single-arm thruster –or– 20x squat […]
Monday, November 15, 2021
In Gym: for time: 15-12-9-6-3 power clean @ 135/95-lbs. lateral burpee At Home: for time: 15-12-9-6-3 object power clean –or– 3x star jump lateral burpee
Sunday, November 14, 2021
In Gym: three five minute rounds, rest exactly two minutes between rounds: 200m farmer’s carry @ 100/70-lbs. -in remaining time, complete as many rounds as possible of 10x dumbbell front rack lunge and 10x deficit pushup on the dumbbells. At Home: three five minute rounds, rest exactly two minutes between rounds: 200m farmer’s carry or […]
Saturday, November 13, 2021
In Gym: five rounds for time: 30x double under 10x chest-to-bar pull-up 30x double under 20x single-arm snatch (alternating, total) At Home: five rounds for time: 30x alternating toe tap 10x strict pull-up –or– 20x sheet row –or– 10-20x renegade row 60x high knees 20x single-arm object snatch (alternating, total) –or– 10x sit-up + max […]
Friday, November 12, 2021
In Gym: split jerk 2-2-2-2-2 Begin each round every three minutes. low ring muscle-up –or– ring dip 5-5-5-5-5 At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup *1 tabata interval is 20 seconds of work followed by 10 seconds of rest.