crossfit a1a's tag archives

Thursday the 23th of October

"Two Miles, One Bar" Run 400 Meters 15 Thrusters 135/83 Run 400 Meters 15 Power Cleans Run 400 Meters 15 Overhead Squats Run 400 Meters 15 Double Over the Bar Burpees Run 400 Meters 15 Double Over the Bar Burpees Run 400 Meters 15 Overhead Squats Run 400 Meters 15 Power Cleans Run 400 Meters 15 Thrusters

Wednesday the 22nd of October

Deadlift 1-1-1-1-1 Rest as needed 115 Pound Front Squat, 21 reps 115 Pound Push Press, 21 reps 100 Double Unders 115 Pound Front Squat, 15 reps 115 Pound Push Press, 15 reps 100 Double Unders 115 Pound Front Squat, 9 reps 115 Pound Push Press, 9 reps 100 Double Unders

Tuesday the 21st of October

Press 1-1-1-1-1 Max Effort Strict Pull Ups Rest as needed 12 Minute AMRAP 10 Burpee Box Jumps Run 200 Meters

Monday the 20th of October

Back Squat 1-1-1-1-1 Rest as needed Row 1,000 meters 50 Wall Ball Shots 30 Toes to Bar

Friday the 17th of October

Deadlift 5-5-5-5, add 10 to 20# to last week Bent Over Row 10-10-10 Bicep Curl 10-10-10 Rest as needed 4 Rounds for time: 10 Box Jumps 20/24" Run 200 Meters 10 Burpee Box Box Jump Overs 24/20" Rest 1 minute after each round