CrossFit WOD, October 4, 2024 by admingabfleming | Oct 3, 2024 | UncategorizedCrossFit – Fri, Oct 4Push Jerk (Weight)Opt. 1 -Test- 55%x5, 65%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, then PR AttemptOpt. 2 -Build- 70%x3, 75%x3, 80%x3, then downOpt. 3 Accessory Work Sub Push Jerk for Split JerkFor Time: (Time)5 Rounds200 m. Run15...
CrossFit WOD, October 3, 2024 by admingabfleming | Oct 2, 2024 | UncategorizedCrossFit – Thu, Oct 3Back Squat (Weight)Opt.1 -Test– 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR AttemptOpt. 2 -Build- 5×3 Pyramid 75%x3, 80%x3, 85%x3 of 1RMOpt. 3-Lift off prep- Clean and Jerk De-load 5×1 @ 65%7 Rounds (Time)For...
CrossFit WOD, October 2, 2024 by admingabfleming | Oct 1, 2024 | UncategorizedCrossFit – Wed, Oct 2Open Gym!For Time: (Time)3 Rounds400 m. Run10 KTC/TTB’s4 Wall-Walks/50 ft. Hanstand Walk10 KTC/TTB’s
CrossFit WOD, October 1, 2024 by admingabfleming | Sep 30, 2024 | UncategorizedCrossFit – Tue, Oct 1Shoulder Press (Weight)Opt.1 -Test– 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR AttemptOpt. 2 -Build- 5×3 Pyramid 75%x3, 80%x3, 85%x3 of 1RMOpt. 3-Accessory Work-Sub shoulder press for Bench Press10 min AMRAP (AMRAP...
CrossFit WOD, September 30, 2024 by admingabfleming | Sep 29, 2024 | UncategorizedCrossFit – Mon, Sep 30Deadlift (Weight)Opt.1 -Test– 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR AttemptOpt. 2 -Build- 5×3 Pyramid 75%x3, 80%x3, 85%x3 of 1RMOpt. 3-Lift off prep- Snatch De-load 5×1 @ 65%
