CrossFit Boynton Beach – A. CrossFit
Friday (Time)
3RFT
70 Dubs
30 OHS; 95/65
30/22 Cal Row
3RFT
70 Dubs
30 OHS; 95/65
30/22 Cal Row
3 RFT
Run 400m
21 KB Swings
12 Pullups
– no RX+ or weight vests today. today is the equivalent of a ‘dealod’ from our murph prep to allow ample recpvery for monday
12 Minutes @ Steady Pace
10 Alternating DB Hammer Curls/side
50ft OH KB Carry (50ft/side)
:20 Second Hollow Hold
1 MIn Easy Machine
12 Min AMRAP
9 Thruster; 95/65
1 Rope Climb
target; 8-12 Rounds
:45 Seconds GHD Situps, x3 sets
– rest as needed
8 Rounds:
400m Run at increasing pace.
*Rest 2min between rounds
-Start at your 5K pace for the first interval. Try to pick the pace each subsequent round by decreasing your time per interval (negative splits) by 5 to 10 seconds.
20 minute AMRAP @ sustained pace
20/18Cal Echo
400m Run
20/18 CalSki
– rest 10 minutes
x2 sets
Power Clean; 5, 5, 3, 3, 3, 1, 1, 1, 1
– one set every 2:00, TnG on 5’s and 3’s
– post heaviest single power clean
1600m Bike Erg, rest 3 min, x3 sets
– post SLOWEST bike time as your score
Row;
1 min on, 1 min off
– row @ faster than 5k pace, but ensure you’re rowing at a pace that is sustainable across the 15 sets
4 RFT
400m Run
10 S2OH 155/105
Target Time 9-14 Min
10 RFT
1 Rope Climb
250/200m Ski
– rest 1 min bet rounds
RX+ performs Legless Rope Climbs
Scale to 3 Rope Planks
Target Time 18-23 Min
Row 2000m at easy pace (10k)
Rest 5 minutes
Row 2000m at moderate pace (5k)
Rest 5 minutes
Row 2000m at moderate pace (target 5k)
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