Blog Search

Run and Clean

By: 0

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

Foam Roll

Couch Stretch

Wall Squat w/ Rotation

400m Run

10-15 Each

Wrist/forearm stretch

Band Pass Throughs

Band Pull Aparts

Jump Split Squat

Short DB Complex

-DL

-Hang Clean

-Thruster

-Push Press

Weightlifting

Metcon (Weight)

12:00- Every 2:00 (6 rounds)

1 Hang power clean

1 Hang squat clean

*build to a heavy over the 6 sets

Workout

Metcon (6 Rounds for time)

On the 3:00 x 6 Rounds:

400 Meter Run

3 Power Cleans (115/85)

3 Squat Cleans (115/85)

T2B, Burpee, Snatch, Bike

By: 0

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

2 x

KB Warm Up:

10 Each

Single Arm Deadlift

Single Arm Swing

Single Arm Clean

Single Arm Push Press

Single Arm Snatch

1 Min Plank Hold

5-10 Strict Pull Up

500m Row (Time)

Max Effort 500m Row

Skill

Review/Practice Power Snatch

Workout

Metcon (Time)

Teams of 3 (one athlete works at a time)

3 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatches (95/65)

150/100 Calorie Bike

2 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (115/80)

150/100 Calorie Bike

1 Round:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (135/95)

*30 Min Time Cap

Bench, Run

By: 0

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

Lax Ball Chest

400m Run

10-15 each

Pass Throughs

Ring Rows

Scap Push Ups

T Push Ups

GHD Sit Up w/ 2 sec Pause

**Stretch**

Down/Up Dog

Pretzel

Couch

Workout

Metcon (AMRAP – Reps)

14 min AMRAP

15 Reps Bench Press 3/4 BW

400m RUN

Notes:

Choose a weight that you can do at least 15-20reps

RX+) BW Bench Press

Accessory Work

Any Order or Combo

100 Band Pull Aparts

100 Ab Mat Sit Ups