by  in CrossFit

9/30/22

CrossFit Boynton Beach – A. CrossFit

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Metcon (Time)

5 Sets For Time

20/16 Calorie Echo Bike

10 Push Press; 135/95

– rest 1 min bet sets

Elite Target; 11:30

Competitor Target; 13:00

Advanced Target; 14:00

Comments

Carlos9/30/22

 by  in CrossFit

9/29/22

CrossFit Boynton Beach – A. CrossFit

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Metcon (Time)

4 RFT

40/32 Calorie Bike Erg/Ski

5 Rope Climbs

12 Shuttle Runs; 25ft

– 42 min time cap

Comments

Carlos9/29/22

 by  in CrossFit

9/28/22

CrossFit Boynton Beach – A. CrossFit

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Metcon (5 Rounds for weight)

EMOM x15 Min;

1st;8 Burpee + Pullup

2nd; 8-16 T2B

3rd; Front Squat x4 Reps

RX+ Variation

EMOM x15 Min;

1st; 4-8 RMU

2nd; 8-16 T2B

3rd; OHS x4 Reps

– score is cumulitive load in OHS

– score is cumulitive load in front/OHS squats

(i.e Rd 1 135lbs, Rd 2 145lbs, Rd3 155lbs, Rd 4 165lbs, Rd 5 175lbs = 775lbs)

Metcon (No Measure)

3 Sets; Crush Grip Bench Press x8-10 reps

Strict Pullup; 10-20 Reps

3 Sets; Poliquin Step Up; 12 reps/leg, more challenging setup than last week’s

Comments

Carlos9/28/22

 by  in CrossFit

9/27/22

CrossFit Boynton Beach – A. CrossFit

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Split Jerk (1RM)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

Run 100m

10/8 Calorie Bike Erg

5 (+5) Calorie Ski/Row*

* each round, ski/row calories increases by 5, Run and Bike Erg stay the same

* alternate machines

Comments

Carlos9/27/22

 by  in CrossFit

9/27/22

CrossFit Boynton Beach – A. CrossFit

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Split Jerk (1RM)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

Run 100m

10/8 Calorie Bike Erg

5 Calorie Ski/Row*

— each round, ski/row calories should increase by 5, run and Bike Erg Stays the same

(i.e Rd 1 5 Calorie Ski, Rd 2 10 Calorie Row, Rd 3 15 Calorie Ski, etc..)

Comments

Carlos9/27/22

 by  in CrossFit

A. CrossFit – Mon, Sep 26

CrossFit Boynton Beach – A. CrossFit

Metcon (Time)

For Time

21-15-9

Squat Cleans 135/95

HSPU

(8 MIn Cap)

Elite Target; 4:30

Competitor Target; 5:00

Advanced Target; 6:00

Intermediate; Scale HSPU W/Abmats

Scaled; Swap HSPU out for DB Z Press

hang squat clean +power clean+ jerk (10 Min to Build to a heavy in the complex)

Comments

CarlosA. CrossFit – Mon, Sep 26

 by  in CrossFit

9/23/22

CrossFit Boynton Beach – A. CrossFit

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Snatch (Snatch; Work to a tough Double W/5 sec rest bet)

Metcon (Time)

2 RFT

50 Wallballs

20 Single DB Devil’s Press; 50/35

10 Bar muscle ups

– Elite Target – 9 Min

– Competitor Target – 10 Min

– Advaned Target – 12:30 min

Comments

Carlos9/23/22

 by  in CrossFit

9/22/22

CrossFit Boynton Beach – A. CrossFit

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Metcon (Time)

For Time

50/42 Calorie Row

10 Shuttle Runs; 25ft

50/42 Calorie Ski

16 Shuttle Runs

50/42 Calorie Bike Erg

22 Shuttle Runs

Comments

Carlos9/22/22

 by  in CrossFit

9/21/22

CrossFit Boynton Beach – A. CrossFit

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Metcon (Weight)

EMOM x18 Minutes;

1st; 4 TnG Squat Cleans

2nd; 2 Rope climbs

3rd; 6-12 HSPU

Notes; begin Squat Clean Loading @ 60-65% 1RM and build to a heavy, log heaviest successful weight

RX+ Perform Strict HSPU and 1 of the 2 Legess Ropeclimbs Legless

Intermediate; 1 Rope Climb

Scaled; 4 Rope Planks + :20 Second HS Hold OR 10 Dual DB Z Press

Metcon (No Measure)

3 Sets; Dual DB Bench Press x12 Reps

3 Sets; Banded Upright Rows x15-20 Reps

3 Sets; Poliquin Step Up; 12 reps/leg

Comments

Carlos9/21/22

 by  in CrossFit

9/20/22

CrossFit Boynton Beach – A. CrossFit

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jerk balance

jerk dip+ split jerk (10 min to build)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

2,000m BIke Erg (buy in)

30 OHS; 115/75

20 Power Snatch; 115/75

10 Burpee Box Jump Overs; 30/24″

RX+ 10 Ring Muscle Ups in place of BBJO

Intermediate; 95/65 on bar

Scaled; Sub OHS for Back Squats @ Working weight

– Elite Target – 1 Round + 300m

– Competitor Target – 1 Round + Back on Bike

– Advaned Target – 7 RMU

Comments

Carlos9/20/22