January 31, 2018

Bench Press
Find 1 RM Bench Press


Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
10 Hang Power Cleans 155/105
10 Front Rack Lunges 155/105
10 HSPU

2 Mins Rest

4 x 200m Sprint 

January 30, 2018

10 Min Snatch EMOM
3 TnG Power Snatch- Building


Metcon (Time)
For Time:
20 Thrusters 115/75
15 C2B Pull Ups
20 Overhead Squats 115/75
20 Bar Muscle Ups
20 Power Snatch 115/75
5 Ring Muscle Ups
20 Min Time Cap 

January 29, 2018

Back Squat
Find 1RM


Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
15 Cal Row
50 Double Unders
3 Rope Climbs 

January 25, 2018

Clean & Jerk
Work up to a heavy singe
We are not going for a 1RM, focus is on a "heavy" weight with best technique


Metcon (Time)
For Time:
400m Run
15 Clean & Jerk 155/105
400m Run
15 Clean & Jerk 185/125 

January 23, 2018

Squat Snatch 

10 Min EMOM
2-3 Squat Snatch,

Building Techniquie Focus! Don't add weight unless technique is perfect

Metcon (Time)

21-15-9
Squat Snatch 115/75
Burpee Box Jump Over
Cal Row

January 23, 2018

Back Squat (6-6-6-6)

4 x 6 @ 65%

Bench Press (6-6-6-6)

4 x 6 @ 65%

Metcon (Time)

3 RFT
400m Run
15 Push Jerk 135/95
20 Wall Balls 20/14

January 20, 2018

CrossFit Games Open 14.3 (AMRAP - Reps)

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" /...

January 19, 2018

Bench Press (4-4-4-4-4-4)

6 x 4 @ 75%

Superset with bar muscle up or C2B practice

Metcon (Time)

21-15-9
C2B Pull Up
Overhead Squat 95/65
Bar Facing Burpee

January 18, 2018

Back Squat (4-4-4-4-4-4)

6 x 4 @ 75%

Superset with T2B Progression

Metcon (Time)

3 RFT
400m Run/Row/.8 Mile Bike (Athletes Choice)
15 T2B
50 Double Unders

January 16, 2018

Back Squat (12-12-12)

3 x 12 @ 65%

Superset double under practice.

Choose set number based on ability level.

Metcon (AMRAP - Reps)

7 Min AMRAP
3-6-9-12-15-etc
DB/KB Thruster 53/35
Strict Pull Up

Scale pull up reps if needed, or modify to negatives or ring...

Please reload

Our Recent Posts

October 23, 2020

October 21, 2020

October 20, 2020

Please reload

Archive

Please reload

Tags

Please reload

CrossFit Cabra

817-313-7083

820-B Enterprise Place, Southlake, TX 76092, USA

©2017 BY CROSSFIT CABRA