by  in CrossFit

Friday

CrossFit Boynton Beach – A. CrossFit

View Public Whiteboard

Back Squat (Back Squat; 3 Reps, x6 Sets @ 82-85%)

Metcon (Time)

10 RFT

3 Clean and Jerk 135/95

3 BFB

Comments

CarlosFriday

 by  in CrossFit

Thursday

CrossFit Boynton Beach – A. CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds)

4 RFT

Run 400m

35 Wallballs

2 rope Climbs (RX+ Legless)

Comments

CarlosThursday

 by  in CrossFit

wednesday

CrossFit Boynton Beach – A. CrossFit

View Public Whiteboard

Metcon (2 Rounds for reps)

Wednesday

8 Min AMRAP

8 Alternating DB Snatches; 50/35

8 HSPU

Run 100m

– rest 4 min

8 Min AMRAP

8 DB Hang Clean and Jerk; 50/35 (4/arm)

8 Box JUmp Overs

Run 100m

– rest 4 min

Not For Time;

10-8-6-4-2

Bench Press (increase weight each round)

* Perform 12 Upright Barbell Rows After Each Round (empty/light
each amrap is a “round” for scoring

Comments

Carloswednesday

 by  in CrossFit

Tuesday

CrossFit Boynton Beach – A. CrossFit

View Public Whiteboard

Metcon (Time)

4 RFT

15 Pullups (RX+ C2B)

10 Bar Facing Burpees

5 Clean and Jerk; 155/105 (RX+205/135)

Comments

CarlosTuesday

 by  in CrossFit

monday

CrossFit Boynton Beach – A. CrossFit

View Public Whiteboard

Back Squat (10 reps, x3 Sets @ 70-73%)

Metcon (Time)

For Time

30/24 Calorie Row

60 Dubs

30 Power Snatches; 95/65

60 Dubs

30/24 Calorie Bike Erg

Comments

Carlosmonday

 by  in CrossFit

Savory Sled Sprints

CrossFit Boynton Beach – A. CrossFit

View Public Whiteboard

Comments

CarlosSavory Sled Sprints

 by  in CrossFit

Friday

CrossFit Boynton Beach – A. CrossFit

View Public Whiteboard

Back Squat (3 Reps, x6 Sets @ 80%)

Metcon (Time)

For Time (10 Min Cap)

10 Power Cleans (135/95) RX+ 155/105

20 HSPU

8 Power Cleans (155/105) RX+ 185/125

18 HSPU

6 Power Cleans (175/115) RX+ 205/145

12 HSPU

4 Power Cleans (195/125) RX+ 225/155

8 HSPU

2 Power Cleans (205/135) RX+ 245/175

4 HSPU

* Scale to 90%, 80%, 70%, 60%, 50% if needed

Comments

CarlosFriday

 by  in CrossFit

Thursday

CrossFit Boynton Beach – A. CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

1 Rope Climb (RX+ Legless)

Run 100m

10 Wallballs

Bike Erg 500m

Comments

CarlosThursday

 by  in CrossFit

Wednesday

CrossFit Boynton Beach – A. CrossFit

View Public Whiteboard

Metcon (Time)

3 Sets

5 Shoulder to Overhead 155/105 (RX+ 205/145)

10 Bar Facning Burpees

15 T2B

Run 400m

15 T2B

10 Bar Facing Burpees

5 Shoulder to Overhead 155/105 (RX+ 205/145)

– rest 3 min bet sets

Comments

CarlosWednesday

 by  in CrossFit

Tuesday

CrossFit Boynton Beach – A. CrossFit

View Public Whiteboard

Metcon (Time)

3 RFT

100 Dubs/150 Singles

20 Deadlifts 225/155

10 Burpee Pullups (RX+ 10/7 Bar Muscle Ups)

Comments

CarlosTuesday