October 31, 2018

Skill:

Overhead Squat

Work up to a heavy set of 3, from rack

WOD:

“Ariana”

3 RFT

10 Deadlifts (225/155)

21 Wall Balls

20 Cal Row

14 Overhead Squats (115/75)

19 T2B

October 30, 2018

Skill:

Work up to heavy set of 5 TnG Power Clean

WOD:

For Time: (25 Min Time Cap)

21-15-9

Cal Ski

Hang Clean (135/95)

15-12-9

Cal Row

Hang Clean (155/105)

12-9-6

Cal Bike

Hang Clean (185/125)

October 29, 2018

Skill:

Work up to a heavy single squat snatch

WOD:

12 Min AMRAP

1-2-3-4-5-6-7-8-9-10-Etc

HSPU

Squat Snatch (135/95)

October 26, 2018

F-U Friday

Starting at 0:00:

30/25 Cal Bike

25 Deadlifts (225/155)

20 Box Jumps

Rest until 10:00 then:

30/25 Cal Bike

20 Deadlifts (275/185)

15 Box Jumps

Rest until 20:00 then:

30/25 Cal Row

15 Deadlift (325/215)

10 Box Jumps

October 25, 2018

Accessory work

A. Push Press 4 x 8 Building

Superset with 200m Sprint (Run/Bike/Row/Ski)

B. 3 Sets:

Max Set Strict Pull Ups

10-20 Sec Ring Support Hold (Top)

10-20 Sec Ring Support Hold (Bottom)

C. Accumulate 4 Mins Plank

October 24, 2018

Skill:

Front Squat

Find 1 RM

WOD:

“Frianebeth”

For Time:

21 Thrusters (95/65)

21 Pull Ups

15 Squat Cleans (135/95)

15 Ring Dips

9 Deadlifts (225/155)

9 HSPU

October 23, 2018

Skill:

Power Snatch Complex

1 Snatch Grip Deadlift +

1 High Hang Power Snatch +

1 Hang Power Snatch +

1 Power Snatch +

WOD:

12 Min AMRAP

6 Power Snatch (95/65)

3-6-9-12-15-etc T2B

6 Power Snatch (95/65)

3-6-9-12-15-etc Box Jump

October 22, 2018

Skill:

Back Squat

Find 1RM

WOD:

3 Rounds For Reps

1 Min Cal Ski

1 Min OH Plate Lunge (45/35)

1 Min Cal Bike

1 Min Weighted Step Ups

1 Min Cal Row

1 Min Rest

October 20, 2018

F U Friday

“Glen”

For Time:

30 Clean & Jerks

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

Mod Option: Partner Up

October 18, 2018

Active recovery day

Find 10RM Back Squat

4 x 50ft Front Rack Lunge- Building

4 x 12 Pendlay Row- Building

Accumulate 50 HSPU

Please reload

Our Recent Posts

October 20, 2020

October 19, 2020

October 9, 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