How to fix a broken diet: 3 ways to get your eating on track By John Berardi, Ph.D. In this article I’ll share the 3 main strategies I use to help clients fix a “broken diet” and start eating better. I’ll also share how we troubleshoot eating plans when they’ve “just stopped working” and you […]
Main – CrossFit Weightlifting Power Snatch (6×3 ) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP: 15 Box Jumps (24/20) 12 Front Squats (135/95) 9 C2B Pull-ups
Main – CrossFit Weightlifting Jerk (Log your heaviest load) Metcon Metcon (Weight) EMOMx15 5 rounds of: Min 1 – 7 Push Jerks at 60% of best lift from #1 Min 2 – :45 second hollow hold Min 3 – 5 strict pull-ups**The Push Jerk can come off the rack.**
Main – CrossFit Weightlifting Front Squat (3×2) Metcon Metcon (Time) Partner WOD 3 rounds: 50 Wall Balls (20/14#) (9’/10′) 50 Sumo Dead Lift High Pull (75/55) 50 Box Jumps (24/20′) 50 Burpees 50 Calorie Row Rest 1:00 Between Rounds One rower per team and one person working at a time.
Main – CrossFit Metcon AD/RX: Metcon (AMRAP – Rounds and Reps) 6 min AMRAP: ADV RX 1 Clean and Jerk, 205/135 2 Front Squat, 205/135 3 Ring Muscle ups RX 185/125 Scale: Metcon (AMRAP – Rounds and Reps) 6 min AMRAP: 1 Clean and Jerk, 135/95 2 Front Squat, 135/95 3 Pull-ups Metcon Metcon (AMRAP
Main – CrossFit Metcon Rx: Metcon (Time) 21-15-9 Dead Lift 245/165# Box Jump, 24/20″ Wall Ball, 20/14# (10’/9′) Metcon RX: Metcon (Time) 5 Rounds 50 Double Unders 10 alternating Pistols (5/side)
Main – CrossFit Metcon Metcon (Time) Partner WOD 100 meter Double KB Overhead Walking Lunge 24/16kg Partner A does 50 m then Partner B does 50 m. Metcon RX: Metcon (Time) “Deck of Cards” Number represents repetitions (Face cards = 10, Aces = 200m Run) Suit represents the movement. PARTNER WOD: Hearts = HRPU hips
Main – CrossFit Skill Work Skill: Metcon (AMRAP – Reps) 5 min AMRAP Get as many rope Climbs as possible in 5 minutes Metcon AD/RX: Metcon (AMRAP – Rounds and Reps) ADV RX 20 Min AMRAP: 200 Double unders 60 Air Squats 50 Wall Balls, 20/14 (10’/9′) 40 Burpees 30 T2B 20 Strict HSPU 10
Main – CrossFit Weightlifting Front Squat (EMOMx8: 3 Front Squats) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 9 Deads, 155/105 6 HC, 155/105 3 Jerks, 155/105
Main – CrossFit Skill Work Metcon (AMRAP – Rounds) AMRAP 5: 50 unbroken Double unders RX is only if you get 50 unbroken. The round does not count if you do not get 50 unbroken. Each time you mess up you have to start over. Metcon Metcon (Time) 3 RFT: 12 DL (205/145) 12 T2B
CONTACT INFO
PARTNERS & FRIENDS
PROUDLY BUILT BY
PARTNERS & FRIENDS
PROUDLY BUILT BY