CrossFit Boynton Beach – A. CrossFit
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
9/29/22
CrossFit Boynton Beach – A. CrossFit
Metcon (Time)
4 RFT
40/32 Calorie Bike Erg/Ski
5 Rope Climbs
12 Shuttle Runs; 25ft
– 42 min time cap
Comments
9/28/22
CrossFit Boynton Beach – A. CrossFit
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
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
9/27/22
CrossFit Boynton Beach – A. CrossFit
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
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
9/23/22
CrossFit Boynton Beach – A. CrossFit
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
9/22/22
CrossFit Boynton Beach – A. CrossFit
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
9/21/22
CrossFit Boynton Beach – A. CrossFit
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
9/20/22
CrossFit Boynton Beach – A. CrossFit
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