June 30, 2020

Front Squat 

E2MOM x 5
5 x Front Squat Building

Metcon (Time)

For Time: (155/105)
10-15-20
Deadlift
Front Rack Lunge
-2 Mins Rest-
20-15-10
Deadlift
Front Rack Lunge

June 29, 2020

Power Clean & Jerk Complex 

1 High Hang Clean +
1 Hang Clean +
1 Clean +
1 Jerk

Metcon (Time)

For Time:
400m Run Buy In
3 Rounds
18 Wall Balls
12 Clean & Jerk (135/95)
6 Strict Pull Ups
400m Run Buy Out

June 26, 2020

Metcon (Time)

"Hidalgo"
For Time:
1 Mile Run
Rest 2 Minutes
20 Squat Cleans (135/95)
20 Box Jumps
20 OH Lunges (45/35lb Plate)
20 Box Jumps
20 Squat Cleans (135/95)
Rest 2 Minutes
1 Mile Run

3 Scores  = Mile 1, Mile 2, & Total Time

June 25, 2020

Accessory Work:
4 x 3 Front Squat
4 x 12 DB/KB Row (each)
5 Sets Max Strict Pull Up (Sub Negatives)
5 Sets Max Strict Ring Dip (Sub Matador or Bench Dips)

June 24, 2020

Push Jerk 

Work up to a heavy set of 5 from the floor

Metcon (Time)

For Time:
25-20-15-10-5
Cal Ski/Bike/Row
50-40-30-20-10
Double Unders
5-10-15-20-25
S2OH (135/95)

June 23, 2020

Snatch Complex 

1 Power Snatch +
1 Overhead Squat +
2 Squat Snatch

Metcon (Time)

3 RFT:
10 Squat Snatch (95/65)
12 Bar Facing Burpees
14 T2B
400m Run

20 Min Cap

June 22, 2020

Deadlift 

4 x 3

Metcon (AMRAP - Reps)

4 x 4:00 Min AMRAP
4:00 on/2:00 off
24/18 Cal Bike
15 Deadlift (225/155)
Max Wall Ball in remaining time

2 Mins rest after each round

June 19, 2020

For Time:

50 Cal Ski or Bike (60 Cal Row)

30 Power Cleans (185/125)

25 C2B Pull Ups

15 S2OH (155/105)

10 Rope Climbs

10 Thrusters (135/95)

June 18, 2020

Accessory Work:

4 x 3 Back Squat Building

4 x 8 Split Squat (ea)

4 x 8 Weighted Single Leg Step Up (ea)

June 17, 2020

A. Hang Clean

Work up to a heavy set of 3

B. 5 RFT: (155/105)

400m Run

12 Deadlift

9 Hang Power Clean

6 Push Jerk

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